Lotus seeds nutrition: calories, carbs, GI, protein, fiber, fats
Seeds, lotus seeds, dried
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Lotus seeds
|
Glycemic index ⓘ
Source: The GI of pre-soaked, steamed lotus seeds. https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
|
45 (low) |
| Glycemic load | 8 (low) |
| Calories ⓘ Calories for selected serving | 332 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 64 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 oz (42 medium seeds) (28.35 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -5.6 (alkaline) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 66 mg |
Potassium ⓘHigher in Potassium content than 94% of foods
Phosphorus ⓘHigher in Phosphorus content than 92% of foods
Magnesium ⓘHigher in Magnesium content than 90% of foods
Net carbs ⓘHigher in Net carbs content than 89% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 86% of foods
Lotus seeds calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 332 | |
| Calories in 1 cup | 106 | 32 g |
Lotus seeds Glycemic index (GI)
Source:
The GI of pre-soaked, steamed lotus seeds. https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
Lotus seeds Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
150IU of 5,000IU
3%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
1.9mg of 1mg
160%
Vitamin B2:
0.45mg of 1mg
35%
Vitamin B3:
4.8mg of 16mg
30%
Vitamin B5:
2.6mg of 5mg
51%
Vitamin B6:
1.9mg of 1mg
145%
Folate:
312µg of 400µg
78%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 31%
15.4 g of 50 g
15.4 g (31% of DV )
Fats:
Daily Value: 3%
2 g of 65 g
2 g (3% of DV )
Carbs:
Daily Value: 21%
64.5 g of 300 g
64.5 g (21% of DV )
Water:
Daily Value: 1%
14.2 g of 2,000 g
14.2 g (1% of DV )
Other:
4 g
4 g
Protein quality breakdown
Tryptophan:
663mg of 280mg
237%
Threonine:
2241mg of 1,050mg
213%
Isoleucine:
2295mg of 1,400mg
164%
Leucine:
3645mg of 2,730mg
134%
Lysine:
2955mg of 2,100mg
141%
Methionine:
801mg of 1,050mg
76%
Phenylalanine:
2301mg of 1,750mg
131%
Valine:
2973mg of 1,820mg
163%
Histidine:
1290mg of 700mg
184%
Fat type information
Saturated Fat:
0.33 g
Monounsaturated Fat:
0.39 g
Polyunsaturated fat:
1.2 g
All nutrients for Lotus seeds per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 332kcal | 17% | 26% |
7.1 times more than Orange
|
| Protein | 15g | 37% | 33% |
5.5 times more than Broccoli
|
| Fats | 2g | 3% | 67% |
16.9 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 64g | N/A | 11% |
1.2 times more than Chocolate
|
| Carbs | 64g | 21% | 14% |
2.3 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 210mg | 50% | 10% |
1.5 times more than Almonds
|
| Calcium | 163mg | 16% | 14% |
1.3 times more than Milk
|
| Potassium | 1368mg | 40% | 6% |
9.3 times more than Cucumber
|
| Iron | 3.5mg | 44% | 16% |
1.4 times more than Beef broiled
|
| Copper | 0.35mg | 39% | 23% |
2.5 times more than Shiitake
|
| Zinc | 1.1mg | 10% | 52% |
6 times less than Beef broiled
|
| Phosphorus | 626mg | 89% | 8% |
3.4 times more than Chicken meat
|
| Sodium | 5mg | 0% | 90% |
98 times less than White Bread
|
| Vitamin A | 3µg | 0% | 62% | |
| Manganese | 2.3mg | 101% | 27% | |
| Vitamin B1 | 0.64mg | 53% | 14% |
2.4 times more than Pea raw
|
| Vitamin B2 | 0.15mg | 12% | 58% |
1.2 times more than Avocado
|
| Vitamin B3 | 1.6mg | 10% | 62% |
6 times less than Turkey meat
|
| Vitamin B5 | 0.85mg | 17% | 39% |
1.3 times less than Sunflower seeds
|
| Vitamin B6 | 0.63mg | 48% | 19% |
5.3 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 104µg | 26% | 23% |
1.7 times more than Brussels sprouts
|
| Saturated Fat | 0.33g | 2% | 73% |
17.9 times less than Beef broiled
|
| Monounsaturated Fat | 0.39g | N/A | 74% |
25.3 times less than Avocado
|
| Polyunsaturated fat | 1.2g | N/A | 42% |
40.5 times less than Walnut
|
| Tryptophan | 0.22mg | 0% | 62% |
1.4 times less than Chicken meat
|
| Threonine | 0.75mg | 0% | 67% |
Equal to Beef broiled
|
| Isoleucine | 0.77mg | 0% | 68% |
1.2 times less than Salmon raw
|
| Leucine | 1.2mg | 0% | 70% |
2 times less than Tuna Bluefin
|
| Lysine | 0.99mg | 0% | 71% |
2.2 times more than Tofu
|
| Methionine | 0.27mg | 0% | 73% |
2.8 times more than Quinoa
|
| Phenylalanine | 0.77mg | 0% | 66% |
1.1 times more than Egg
|
| Valine | 0.99mg | 0% | 63% |
2 times less than Soybean raw
|
| Histidine | 0.43mg | 0% | 70% |
1.7 times less than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 332
% Daily Value*
3%
Total Fat
2g
1.5%
Saturated Fat 0.33g
0
Trans Fat
0g
0
Cholesterol 0mg
0.22%
Sodium 5mg
21%
Total Carbohydrate
64g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
15g
Vitamin D
0mcg
0
Calcium
163mg
16%
Iron
3.5mg
44%
Potassium
1368mg
40%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Lotus seeds nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.