Sacred Lotus · Nelumbo nucifera
Lotus root, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Lotus root, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 43/100
How many beneficial nutrients Lotus root, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Lotus root, raw come from — the split across carbs, fat & protein.
86% from carbs
-
Carbs 86%17.2 g per serving
-
Fat 1%0.1 g per serving
-
Protein 13%2.6 g per serving
What Lotus root, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 17.2 g | |
| Dietary Fiber | 4.9 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 6.0 mg | — |
| Omega-6 Fatty Acids | 14.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 28.0 mg | — |
| Stearic Acid | 1.0 mg | — |
| Palmitoleic Acid | 2.0 mg | — |
| Oleic Acid | 14.0 mg | — |
| Gadoleic Acid | 2.0 mg | — |
| Linoleic Acid | 14.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.6 g | |
| Histidine | 38.0 mg | — |
| Isoleucine | 54.0 mg | — |
| Leucine | 69.0 mg | — |
| Lysine | 94.0 mg | — |
| Methionine | 22.0 mg | — |
| Phenylalanine | 47.0 mg | — |
| Threonine | 51.0 mg | — |
| Tryptophan | 20.0 mg | — |
| Valine | 55.0 mg | — |
| Alanine | 54.0 mg | — |
| Arginine | 88.0 mg | — |
| Aspartic Acid | 369.0 mg | — |
| Cystine | 22.0 mg | — |
| Glutamic Acid | 139.0 mg | — |
| Glycine | 156.0 mg | — |
| Proline | 136.0 mg | — |
| Serine | 60.0 mg | — |
| Tyrosine | 29.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 44.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 0.4 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 13.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 45.0 mg | |
| Iron | 1.2 mg | |
| Magnesium | 23.0 mg | |
| Phosphorus | 100.0 mg | |
| Potassium | 556.0 mg | |
| Sodium | 40.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.3 mg | |
| Manganese | 0.3 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.0 g | — |
About Lotus root, raw
Lotus root is the rhizome of the water lily, and when sliced crossways it reveals a beautiful natural lace of hollow channels that has made it as prized for its looks as its taste. It is a staple in Chinese, Japanese and Indian cooking, where its mild, slightly sweet flavor and remarkable crunch shine.
At about 74 calories per 100 grams it offers a surprising amount of vitamin C, along with good fiber, potassium, copper and some B vitamins. Its dense, starchy texture stays crisp through cooking, which is much of its culinary charm.
Always cooked rather than eaten raw, lotus root is sliced into stir-fries and soups, simmered in braises, deep-fried into chips, or pickled — keeping its delicate patterned shape and signature crunch in every dish.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Lotus root, raw?
There are 74 calories in 100 g of Lotus root, raw, or about 85 calories in 1 root (9-1/2" long) (115 g).
How much protein is in Lotus root, raw?
Lotus root, raw contains 2.6 g of protein per 100 g.
How many carbs are in Lotus root, raw?
Lotus root, raw has 17.2 g of carbohydrates per 100 g.
How much fat is in Lotus root, raw?
Lotus root, raw provides 0.1 g of total fat per 100 g.
What is Lotus root, raw a good source of?
Lotus root, raw is an excellent source of Vitamin C (49% DV) and Copper (29% DV) and a good source of Dietary Fiber, Riboflavin (B2), Vitamin B6, Thiamin (B1), Potassium and Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.
