Lotus root
Categories
| Macros | per 100 g |
|---|---|
| Calories | 74 kcal |
| Protein | 2.6 g |
| Fat | 0.1 g |
| Carbs | 17.2 g |
Lotus root is the edible rhizome of the lotus plant, widely used in East and Southeast Asian cooking — sliced into stir-fries, soups, braises and pickles, or deep-fried into chips. Raw lotus root provides 74 kcal per 100 g, with 2.6 g of protein, 0.1 g of fat, 17.2 g of carbohydrates and a notable 4.9 g of dietary fibre; sugars account for 5.5 g of those carbohydrates. It is a particularly good source of potassium at 556 mg per 100 g, alongside 100 mg of phosphorus and 45 mg of calcium. On the vitamin side, it delivers 44 mg of vitamin C and 13 mcg of folate per 100 g. No glycemic index value is available for this food. Lotus root suits vegan, vegetarian, gluten-free, dairy-free, paleo and low-FODMAP dietary patterns.
How many calories in lotus root?
Raw lotus root contains 74 kcal per 100 g. A typical serving of sliced lotus root in a stir-fry is around 80–100 g, putting a single portion at roughly 60–74 kcal.
How much potassium is in lotus root?
Lotus root contains 556 mg of potassium per 100 g, making it a notably rich source among vegetables. That figure is higher than a banana (around 358 mg per 100 g) and comparable to some legumes.
How much vitamin C is in lotus root?
Raw lotus root provides 44 mg of vitamin C per 100 g. Note that vitamin C is heat-sensitive, so cooking methods like boiling or prolonged stir-frying will reduce the amount retained in the final dish.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 74.0 kcal |
| Protein | 2.6 g |
| Fat | 0.10 g |
| Carbs | 17.2 g |
| Sugars | 5.5 g |
| Fiber | 4.9 g |
| Starch | 5.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.030 g |
| Monounsaturated | 0.020 g |
| Polyunsaturated | 0.020 g |
| Trans | 0 g |
| Omega-3 | 0.020 g |
| Omega-6 | 0.28 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 45.0 mg |
| Iron | 1.2 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 100 mg |
| Potassium | 556 mg |
| Sodium | 40.0 mg |
| Zinc | 0.39 mg |
| Copper | 0.26 mg |
| Manganese | 0.26 mg |
| Selenium | 0.70 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 44.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.010 mg |
| Thiamin (B1) | 0.16 mg |
| Riboflavin (B2) | 0.22 mg |
| Niacin (B3) | 0.40 mg |
| Pantothenic acid (B5) | 0.23 mg |
| Vitamin B6 | 0.26 mg |
| Folate (B9) | 13.0 mcg |
| Vitamin B12 | 0 mcg |
