Know what’s on your plate
Dried lotus seeds
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 332 kcal —
- Protein 15 g 31%
- Carbohydrate 64 g 23%
- Fat 2 g 3%
- Saturated fat 0.3 g 2%
- Sodium 5 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.64 mg 53%
- Riboflavin (B2) 0.15 mg 12%
- Niacin (B3) 1.6 mg 10%
- Pantothenic acid (B5) 0.85 mg 17%
- Vitamin B6 0.63 mg 37%
- Folate (B9) 104 µg 26%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 163 mg 13%
- Iron 3.5 mg 20%
- Magnesium 210 mg 50%
- Phosphorus 626 mg 50%
- Potassium 1368 mg 29%
- Zinc 1.1 mg 10%
- Copper 0.35 mg 39%
- Manganese 2.3 mg 101%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 332 | 15 g | 65 g | 2 g |
| 1 × cup | 32 g | 106 | 4.9 g | 21 g | 0.6 g |
| 1 × oz (42 medium seeds) | 28.4 g | 94 | 4.4 g | 18 g | 0.6 g |
| 2 × cup | 64 g | 212 | 9.9 g | 41 g | 1.3 g |
| ½ × cup | 16 g | 53 | 2.5 g | 10 g | 0.3 g |
| 3 × cup | 96 g | 319 | 15 g | 62 g | 1.9 g |
| 4 × cup | 128 g | 425 | 20 g | 83 g | 2.5 g |
Similar foods
- Lotus seedsraw89 kcal / 100 g
- Dried pumpkin and squash seed kernels559 kcal / 100 g
- Dried breadnut tree seedsdried367 kcal / 100 g
- Watermelon seed kernelsdried557 kcal / 100 g
- Sunflower seed kernelsdried584 kcal / 100 g
- Roasted cottonseed kernels506 kcal / 100 g
- Whole sesame seedsdried573 kcal / 100 g
- Breadnut seedsdried367 kcal / 100 g
- Ginkgo nutsdried348 kcal / 100 g
- Chia seedsdried482 kcal / 100 g
Questions about Dried lotus seeds
Do dried lotus seeds need soaking before cooking?
Soak them in plenty of cold water for at least 4 hours, or overnight, then drain. If they have a small green germ in the centre, split the seeds and remove it for a less bitter taste.
How long do you cook dried lotus seeds?
After soaking, simmer them gently in fresh water for about 30–45 minutes, until tender; older seeds can take longer. Add sugar only once they are soft, as sweeteners can slow softening.
How should you store dried lotus seeds?
Keep them in an airtight container in a cool, dry, dark cupboard. Once opened, protect them from damp and use them within a few months; discard any that smell musty or show mould.
What can you make with dried lotus seeds?
They are used in Chinese sweet soups, red bean desserts and lotus seed paste for filled pastries. For a savoury dish, simmer them in chicken soup or congee until tender.
Can you eat dried lotus seeds as a snack?
Yes, but dried seeds are hard and are usually soaked and cooked first. For a crunchy snack, buy lotus seeds specifically prepared for roasting or puffing rather than eating the dried cooking seeds straight from the packet.
What can you use instead of dried lotus seeds?
For soups and stews, dried white beans or chickpeas can provide a similar soft, mild bite, though they have a stronger flavour and need different cooking times. For sweet lotus seed paste, peeled mung beans are a closer choice.
How are dried lotus seeds different from fresh lotus seeds?
Dried lotus seeds are firmer and need soaking and simmering; fresh lotus seeds can be eaten or cooked without that long rehydration. The fresh seeds listed contain 89 kcal per 100 g, compared with 332 kcal per 100 g in dried lotus seeds.
Are lotus seeds from the same plant as water lilies?
They come from the lotus plant, Nelumbo nucifera, an aquatic plant with distinctive round leaves and seed heads. Despite often being called water lilies, lotuses belong to a different plant group.
Source: USDA FoodData Central 170149 · per 100 g · carbohydrate per EU label, fibre excluded
