Lotus seeds
Lotus seeds, dried
Categories
| Macros | per 100 g |
|---|---|
| Calories | 332 kcal |
| Protein | 15.4 g |
| Fat | 2.0 g |
| Carbs | 64.5 g |
Lotus seeds, dried, are the seeds of the lotus plant (Nelumbo nucifera), a staple ingredient in East and Southeast Asian cuisines used in soups, congees, desserts, and traditional pastries such as mooncakes. Per 100 g, dried lotus seeds provide 332 kcal, 15.4 g of protein, 2 g of fat, and 64.5 g of carbohydrates, making them a notably high-carbohydrate, moderate-protein food with very little fat. They are a rich source of potassium at 1,368 mg per 100 g, phosphorus at 626 mg, and magnesium at 210 mg, alongside 104 mcg of folate per 100 g. No glycemic index data is available for this food. Dried lotus seeds are suitable for vegan, vegetarian, gluten-free, dairy-free, paleo, and low-FODMAP dietary patterns.
How many calories in dried lotus seeds?
Dried lotus seeds contain 332 kcal per 100 g. Because they are typically used in small quantities as part of soups or fillings, a typical serving of around 30 g would contribute roughly 100 kcal.
How much potassium is in lotus seeds?
Dried lotus seeds contain 1,368 mg of potassium per 100 g, which is notably high — higher than bananas or most legumes on a per-100 g basis. They also supply 626 mg of phosphorus and 210 mg of magnesium per 100 g.
Are lotus seeds gluten-free?
Yes, dried lotus seeds are naturally gluten-free and also compatible with vegan, vegetarian, dairy-free, paleo, and low-FODMAP diets. As always, check packaging if cross-contamination is a concern.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 332 kcal |
| Protein | 15.4 g |
| Fat | 2.0 g |
| Carbs | 64.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.33 g |
| Monounsaturated | 0.39 g |
| Polyunsaturated | 1.2 g |
| Omega-3 | 0.10 g |
| Omega-6 | 1.1 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 163 mg |
| Iron | 3.5 mg |
| Magnesium | 210 mg |
| Phosphorus | 626 mg |
| Potassium | 1368 mg |
| Sodium | 5.0 mg |
| Zinc | 1.1 mg |
| Copper | 0.35 mg |
| Manganese | 2.3 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 3.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.64 mg |
| Riboflavin (B2) | 0.15 mg |
| Niacin (B3) | 1.6 mg |
| Pantothenic acid (B5) | 0.85 mg |
| Vitamin B6 | 0.63 mg |
| Folate (B9) | 104 mcg |
| Vitamin B12 | 0 mcg |
