Know what’s on your plate
Lotus root
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 74 kcal —
- Protein 2.6 g 5%
- Carbohydrate 12 g 4%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 4.9 g 18%
- Sugars 5.5 g —
- Sodium 40 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 44 mg 49%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg 0%
- Thiamin (B1) 0.16 mg 13%
- Riboflavin (B2) 0.22 mg 17%
- Niacin (B3) 0.4 mg 3%
- Pantothenic acid (B5) 0.38 mg 8%
- Vitamin B6 0.26 mg 15%
- Folate (B9) 13 µg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 45 mg 3%
- Iron 1.2 mg 6%
- Magnesium 23 mg 5%
- Phosphorus 100 mg 8%
- Potassium 556 mg 12%
- Zinc 0.39 mg 4%
- Copper 0.26 mg 29%
- Manganese 0.26 mg 11%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 74 | 2.6 g | 12 g | 0.1 g |
| 1 × slices (2-1/2" dia) | 81 g | 60 | 2.1 g | 10 g | 0.1 g |
| 1 × root (9-1/2" long) | 115 g | 85 | 3 g | 14 g | 0.1 g |
| 2 × slices (2-1/2" dia) | 162 g | 120 | 4.2 g | 20 g | 0.2 g |
| ½ × slices (2-1/2" dia) | 40.5 g | 30 | 1.1 g | 5 g | 0 g |
| 3 × slices (2-1/2" dia) | 243 g | 180 | 6.3 g | 30 g | 0.2 g |
| 4 × slices (2-1/2" dia) | 324 g | 240 | 8.4 g | 40 g | 0.3 g |
Similar foods
Questions about Lotus root
How do you prepare lotus root before cooking it?
Cut off the ends, peel the root with a vegetable peeler and slice it crossways; the holes are part of the root, so there’s no need to remove them. Rinse the slices, then cook them promptly or keep them in water with a squeeze of lemon to slow browning.
How long should you cook lotus root?
For crisp-tender slices, boil them for about 5 minutes or stir-fry for 4–6 minutes. For a softer texture, simmer them in soup for 20–30 minutes; thin slices also roast well at 200 °C for around 25 minutes.
Can you eat lotus root raw?
It can be eaten raw if it has been thoroughly washed, peeled and sliced, though cooking is more common and softens its crisp, starchy texture. Avoid raw lotus root if its cleanliness or freshness is uncertain.
How do you keep cut lotus root from turning brown?
Put peeled or sliced lotus root straight into a bowl of cold water with a little lemon juice or vinegar. Keep it covered in the fridge and use it within a day; drain and pat it dry before cooking.
What does lotus root taste like, and what goes well with it?
It has a mild, slightly sweet flavour and a crisp bite when briefly cooked. It works well with ginger, garlic, soy sauce, sesame, pork, prawns and mushrooms, and is often added to stir-fries, soups and braises.
How do you make lotus root chips?
Slice peeled lotus root very thinly, dry the slices well and toss them with a little oil and salt. Roast at 180 °C for about 15–20 minutes, turning once, until crisp; watch closely near the end as thin slices can brown quickly.
Is lotus root the same as lotus seeds?
No. Lotus root is the edible underground stem of the lotus plant, while lotus seeds develop in its flower head and are usually sold dried. Lotus seeds are more energy-dense, with 89 kcal per 100 g compared with 74 kcal in lotus root.
Is lotus root a good source of vitamin C?
Yes. Lotus root is a source of vitamin C, with 44 mg per 100 g; prolonged boiling can reduce vitamin C, so brief stir-frying or steaming preserves more of it.
Source: USDA FoodData Central 169250 · per 100 g · carbohydrate per EU label, fibre excluded
