Bamboo Shoots vs Water Chestnuts: Calories and Nutrition Compared (2026)

Bamboo shoots have 27 calories and 2.6 g of protein, while water chestnuts have 97 calories and 1.4 g of protein. Thus, bamboo shoots are lower in calories and higher in protein.

Bamboo shoots and water chestnuts are both popular ingredients in various cuisines, known for their unique textures and flavors. This comparison highlights their nutritional differences per 100 grams.

What Is the Difference Between Bamboo Shoots and Water Chestnuts?

Bamboo shoots are young shoots of the bamboo plant, often used in Asian cuisine for their crunchy texture and mild flavor. Water chestnuts are aquatic tubers that grow in marshy areas, known for their crisp texture and slightly sweet flavor, commonly used in stir-fries and salads.

Bamboo Shoots vs Water Chestnuts: Nutrition Side by Side

The following table presents a side-by-side comparison of bamboo shoots and water chestnuts, highlighting their key nutritional values.

Nutrient (per 100 g)	Bamboo shoots (raw)	Water chestnuts (raw)
Calories	27 kcal	97 kcal
Protein	2.6 g	1.4 g
Carbs	5.2 g	23.9 g
Sugar	3 g	4.8 g
Fat	0.3 g	0.1 g
Fiber	2.2 g	3 g
Sodium	4 mg	14 mg

Which Is Better, Bamboo Shoots or Water Chestnuts?

For weight loss: Bamboo shoots contain 27 calories per 100 g, significantly lower than the 97 calories in water chestnuts, making them a better choice for weight loss.

For muscle and protein: Bamboo shoots provide 2.6 g of protein, compared to 1.4 g in water chestnuts, making bamboo shoots a better option for protein intake.

For low-carb or low-sugar: Bamboo shoots have 5.2 g of carbs and 3 g of sugar, while water chestnuts contain 23.9 g of carbs and 4.8 g of sugar, indicating bamboo shoots are lower in both.

How to Track Bamboo shoots and Water chestnuts Accurately

Portion sizes and macronutrient content can often be misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Bamboo shoots have 2.6 g of protein, while water chestnuts have 1.4 g of protein. Therefore, bamboo shoots have more protein.

Which has fewer calories?

Bamboo shoots contain 27 calories, while water chestnuts contain 97 calories. Thus, bamboo shoots have fewer calories.

What is the carbohydrate content of bamboo shoots?

Bamboo shoots contain 5.2 g of carbohydrates per 100 g.

What is the sugar content of water chestnuts?

Water chestnuts contain 4.8 g of sugar per 100 g.

How much fiber is in bamboo shoots?

Bamboo shoots have 2.2 g of fiber per 100 g.

What is the sodium content in water chestnuts?

Water chestnuts contain 14 mg of sodium per 100 g.

Key Takeaways

• Bamboo shoots have 27 calories per 100 g.
• Water chestnuts have 97 calories per 100 g.
• Bamboo shoots provide 2.6 g of protein.
• Water chestnuts provide 1.4 g of protein.
• Bamboo shoots contain 5.2 g of carbohydrates.
• Water chestnuts contain 23.9 g of carbohydrates.