Know what’s on your plate
Lotus seeds
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 89 kcal —
- Protein 4.1 g 8%
- Carbohydrate 17 g 6%
- Fat 0.5 g 1%
- Saturated fat 0.1 g 0%
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.17 mg 14%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.43 mg 3%
- Pantothenic acid (B5) 0.23 mg 5%
- Vitamin B6 0.17 mg 10%
- Folate (B9) 28 µg 7%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 44 mg 3%
- Iron 0.95 mg 5%
- Magnesium 56 mg 13%
- Phosphorus 168 mg 13%
- Potassium 367 mg 8%
- Zinc 0.28 mg 3%
- Copper 0.09 mg 10%
- Manganese 0.62 mg 27%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 89 | 4.1 g | 17 g | 0.5 g |
| 1 × oz | 28.4 g | 25 | 1.2 g | 4.9 g | 0.2 g |
| 2 × oz | 56.7 g | 50 | 2.3 g | 9.8 g | 0.3 g |
| ½ × oz | 14.2 g | 13 | 0.6 g | 2.4 g | 0.1 g |
| 3 × oz | 85.1 g | 76 | 3.5 g | 15 g | 0.5 g |
| 4 × oz | 113.4 g | 101 | 4.7 g | 20 g | 0.6 g |
Similar foods
- Dried lotus seeds332 kcal / 100 g
- Lotus rootraw74 kcal / 100 g
- Lotus tuberraw51 kcal / 100 g
- Sesame seedsraw601 kcal / 100 g
- Lupin seedsmature, raw371 kcal / 100 g
- Lupine seedsraw328 kcal / 100 g
- Breadfruit seedsraw191 kcal / 100 g
- Breadnut tree seedsraw217 kcal / 100 g
- Linseedraw446 kcal / 100 g
- Pistachio nutsraw560 kcal / 100 g
Questions about Lotus seeds
How do you prepare dried lotus seeds for cooking?
Rinse them, soak overnight, then simmer in fresh water until tender, usually 30–60 minutes. Split each seed and remove the small green germ if it is still inside; it can taste bitter.
Can you eat fresh lotus seeds raw?
Yes. Remove the seeds from the pod, peel off the thin skin if it is tough, and take out the green germ for a milder, sweeter taste.
What dishes are lotus seeds used in?
Cooked lotus seeds are popular in sweet soups and desserts, including Chinese lotus-seed paste used in mooncakes. They also go into savoury soups, congee and braised dishes, where their mild flavour takes on the cooking liquid.
Are lotus seeds the same as makhana or fox nuts?
No. Lotus seeds come from the sacred lotus, while makhana, also called fox nuts, are the puffed seeds of a different water plant, Euryale ferox. They are prepared and eaten differently: makhana are commonly roasted for a crisp snack.
How should you store lotus seeds?
Keep dried lotus seeds in an airtight container in a cool, dry cupboard. Fresh seeds spoil quickly, so refrigerate them in a covered container and use them within a few days.
How can you tell whether dried lotus seeds are good to buy?
Choose seeds that look clean, dry and evenly coloured, without dampness, mould or a stale smell. Whole seeds are useful for soups and desserts; split, skinned seeds cook more quickly.
How are lotus seeds different from lotus root?
They are different edible parts of the same plant: lotus seeds grow inside the seed pod, while lotus root is the underground stem. Lotus root stays crisp when cooked briefly, whereas soaked lotus seeds become soft and creamy.
Source: USDA FoodData Central 168591 · per 100 g · carbohydrate per EU label, fibre excluded
