Lotus · Nelumbo

Seeds, lotus seeds, raw

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, 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.

89 kcal Calories

4.1 g Protein

17.3 g Carbs

0.5 g Fat

Good nutrient density 32/100

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

89 kcal / serving

76% from carbs

Carbs 76%

17.3 g per serving
Fat 5%

0.5 g per serving
Protein 18%

4.1 g per serving

What Seeds, lotus seeds, 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).

Manganese27% Thiamin (B1)14% Magnesium13% Phosphorus13% Vitamin B610% Copper10%

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	17.3 g	6%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.5 g	1%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.1 g	—
Polyunsaturated Fat	0.3 g	—
Omega-3 Fatty Acids	27.0 mg	—
Omega-6 Fatty Acids	285.0 mg	—
Myristic Acid	1.0 mg	—
Palmitic Acid	77.0 mg	—
Oleic Acid	62.0 mg	—
Gadoleic Acid	12.0 mg	—
Erucic Acid	31.0 mg	—
Linoleic Acid	285.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	4.1 g	8%
Histidine	115.0 mg	—
Isoleucine	205.0 mg	—
Leucine	326.0 mg	—
Lysine	264.0 mg	—
Methionine	72.0 mg	—
Phenylalanine	206.0 mg	—
Threonine	200.0 mg	—
Tryptophan	59.0 mg	—
Valine	266.0 mg	—
Alanine	239.0 mg	—
Arginine	338.0 mg	—
Aspartic Acid	505.0 mg	—
Cystine	54.0 mg	—
Glutamic Acid	957.0 mg	—
Glycine	221.0 mg	—
Proline	344.0 mg	—
Serine	252.0 mg	—
Tyrosine	100.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	1.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.2 mg	14%
Riboflavin (B2)	0.0 mg	3%
Niacin (B3)	0.4 mg	3%
Vitamin B6	0.2 mg	10%
Folate (B9)	28.0 mcg	7%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	5%

Minerals	Amount	% DV
Calcium	44.0 mg	3%
Iron	1.0 mg	5%
Magnesium	56.0 mg	13%
Phosphorus	168.0 mg	13%
Potassium	367.0 mg	8%
Sodium	1.0 mg	0%
Zinc	0.3 mg	3%
Copper	0.1 mg	10%
Manganese	0.6 mg	27%

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

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.1 g	—

About Seeds, lotus seeds, raw

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, raw?

There are 89 calories in 100 g of Seeds, lotus seeds, raw, or about 25 calories in 1 oz (28 g).

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

Seeds, lotus seeds, raw contains 4.1 g of protein per 100 g.

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

Seeds, lotus seeds, raw has 17.3 g of carbohydrates per 100 g.

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

Seeds, lotus seeds, raw provides 0.5 g of total fat per 100 g.

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

Seeds, lotus seeds, raw is an excellent source of Manganese (27% DV) and a good source of Thiamin (B1), Magnesium, Phosphorus, Vitamin B6 and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.