Lotus · Nelumbo

Seeds, lotus seeds, dried

Nutrition facts per 100 g · edible portion

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Seeds, lotus seeds, dried Seeds, lotus seeds, raw

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Seeds, lotus seeds, dried'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.

17%

332 kcal Calories

31%

15.4 g Protein

23%

64.5 g Carbs

2.0 g Fat

Good nutrient density 32/100

How many beneficial nutrients Seeds, lotus seeds, dried 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 Seeds, lotus seeds, dried come from — the split across carbs, fat & protein.

332 kcal / serving

76% from carbs

Carbs 76%

64.5 g per serving
Fat 5%

2.0 g per serving
Protein 18%

15.4 g per serving

What Seeds, lotus seeds, dried 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).

Manganese101% Thiamin (B1)53% Magnesium50% Phosphorus50% Copper39% Vitamin B637% Protein31% Potassium29% Folate (B9)26% Iron20% Pantothenic Acid (B5)17% Calcium13% Riboflavin (B2)12% Niacin (B3)10% Zinc10%

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	64.5 g	23%

Fats & Fatty Acids	Amount	% DV
Total Fat	2.0 g	3%
Saturated Fat	0.3 g	2%
Monounsaturated Fat	0.4 g	—
Polyunsaturated Fat	1.2 g	—
Omega-3 Fatty Acids	102.0 mg	—
Omega-6 Fatty Acids	1,064.0 mg	—
Myristic Acid	4.0 mg	—
Palmitic Acid	288.0 mg	—
Oleic Acid	230.0 mg	—
Gadoleic Acid	43.0 mg	—
Erucic Acid	115.0 mg	—
Linoleic Acid	1,064.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	15.4 g	31%
Histidine	430.0 mg	—
Isoleucine	765.0 mg	—
Leucine	1,215.0 mg	—
Lysine	985.0 mg	—
Methionine	267.0 mg	—
Phenylalanine	767.0 mg	—
Threonine	747.0 mg	—
Tryptophan	221.0 mg	—
Valine	991.0 mg	—
Alanine	892.0 mg	—
Arginine	1,262.0 mg	—
Aspartic Acid	1,884.0 mg	—
Cystine	201.0 mg	—
Glutamic Acid	3,570.0 mg	—
Glycine	826.0 mg	—
Proline	1,285.0 mg	—
Serine	939.0 mg	—
Tyrosine	375.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	3.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.6 mg	53%
Riboflavin (B2)	0.2 mg	12%
Niacin (B3)	1.6 mg	10%
Vitamin B6	0.6 mg	37%
Folate (B9)	104.0 mcg	26%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.9 mg	17%

Minerals	Amount	% DV
Calcium	163.0 mg	13%
Iron	3.5 mg	20%
Magnesium	210.0 mg	50%
Phosphorus	626.0 mg	50%
Potassium	1,368.0 mg	29%
Sodium	5.0 mg	0%
Zinc	1.1 mg	10%
Copper	0.4 mg	39%
Manganese	2.3 mg	101%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	4.0 g	—

About Seeds, lotus seeds, dried

Lotus root is the crisp, edible rhizome of the sacred lotus (Nelumbo nucifera), an aquatic plant grown across Asia for its flowers, leaves, seeds, and roots. Harvested from the mud, the long, linked sections have tan skin and a creamy interior threaded with hollow channels that create a striking lacy, wheel-like pattern when sliced crosswise. Lotus root has a mild, slightly sweet flavor and stays pleasantly crunchy even after cooking.

It is low in calories and a good source of fiber, vitamin C, potassium, and B vitamins. A staple of East and South Asian cooking, it is stir-fried, simmered in soups and stews, braised, deep-fried into chips, pickled, stuffed, and added to curries, while lotus seeds are eaten as snacks and in sweets. Always peel and cook the root, and slice it just before use to keep it from browning. Choose firm, unblemished sections, and store lotus root in the refrigerator.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Seeds, lotus seeds, dried?

There are 332 calories in 100 g of Seeds, lotus seeds, dried, or about 94 calories in 1 oz (42 medium seeds) (28 g).

How much protein is in Seeds, lotus seeds, dried?

Seeds, lotus seeds, dried contains 15.4 g of protein per 100 g.

How many carbs are in Seeds, lotus seeds, dried?

Seeds, lotus seeds, dried has 64.5 g of carbohydrates per 100 g.

How much fat is in Seeds, lotus seeds, dried?

Seeds, lotus seeds, dried provides 2.0 g of total fat per 100 g.

What is Seeds, lotus seeds, dried a good source of?

Seeds, lotus seeds, dried is an excellent source of Manganese (101% DV), Thiamin (B1) (53% DV), Magnesium (50% DV), Phosphorus (50% DV), Copper (39% DV) and Vitamin B6 (37% DV) and a good source of Pantothenic Acid (B5), Calcium, Riboflavin (B2), Niacin (B3) and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.