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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

Lotus seeds
Glycemic index ⓘ Source:
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
TOP 6% Potassium ⓘHigher in Potassium content than 94% of foods
TOP 8% Phosphorus ⓘHigher in Phosphorus content than 92% of foods
TOP 10% Magnesium ⓘHigher in Magnesium content than 90% of foods
TOP 11% Net carbs ⓘHigher in Net carbs content than 89% of foods
TOP 14% 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:
Check out our Glycemic index chart page for the full list.
45

Lotus seeds Glycemic load (GL)

8

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 49% 132% 150% 268% 121% 0.65% 29% 117% 302% 0%
Calcium: 489mg of 1,000mg 49%
Iron: 11mg of 8mg 132%
Magnesium: 630mg of 420mg 150%
Phosphorus: 1878mg of 700mg 268%
Potassium: 4104mg of 3,400mg 121%
Sodium: 15mg of 2,300mg 0.65%
Zinc: 3.2mg of 11mg 29%
Copper: 1.1mg of 1mg 117%
Manganese: 7mg of 2mg 302%
Selenium: 0µg of 55µg 0%

Mineral chart - relative view

1368 mg
TOP 6%
626 mg
TOP 8%
210 mg
TOP 10%
163 mg
TOP 14%
3.5 mg
TOP 16%
0.35 mg
TOP 23%
2.3 mg
TOP 27%
1.1 mg
TOP 52%
5 mg
TOP 90%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 3% 0% 0% 0% 160% 35% 30% 51% 145% 78% 0% 0% 0%
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

0.64 mg
TOP 14%
0.63 mg
TOP 19%
104 µg
TOP 23%
0.85 mg
TOP 39%
50 IU
TOP 49%
0.15 mg
TOP 58%
1.6 mg
TOP 62%
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

16% 2% 64% 15% 4%
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 Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 237% 213% 164% 134% 141% 76% 131% 163% 184%
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

18% 21% 62%
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 OrangeOrange
Protein 15g 37% 33% 5.5 times more than BroccoliBroccoli
Fats 2g 3% 67% 16.9 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 64g N/A 11% 1.2 times more than ChocolateChocolate
Carbs 64g 21% 14% 2.3 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 210mg 50% 10% 1.5 times more than AlmondsAlmonds
Calcium 163mg 16% 14% 1.3 times more than MilkMilk
Potassium 1368mg 40% 6% 9.3 times more than CucumberCucumber
Iron 3.5mg 44% 16% 1.4 times more than Beef broiledBeef broiled
Copper 0.35mg 39% 23% 2.5 times more than ShiitakeShiitake
Zinc 1.1mg 10% 52% 6 times less than Beef broiledBeef broiled
Phosphorus 626mg 89% 8% 3.4 times more than Chicken meatChicken meat
Sodium 5mg 0% 90% 98 times less than White BreadWhite Bread
Vitamin A 3µg 0% 62%
Manganese 2.3mg 101% 27%
Vitamin B1 0.64mg 53% 14% 2.4 times more than Pea rawPea raw
Vitamin B2 0.15mg 12% 58% 1.2 times more than AvocadoAvocado
Vitamin B3 1.6mg 10% 62% 6 times less than Turkey meatTurkey meat
Vitamin B5 0.85mg 17% 39% 1.3 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.63mg 48% 19% 5.3 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 104µg 26% 23% 1.7 times more than Brussels sproutsBrussels sprouts
Saturated Fat 0.33g 2% 73% 17.9 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.39g N/A 74% 25.3 times less than AvocadoAvocado
Polyunsaturated fat 1.2g N/A 42% 40.5 times less than WalnutWalnut
Tryptophan 0.22mg 0% 62% 1.4 times less than Chicken meatChicken meat
Threonine 0.75mg 0% 67% Equal to Beef broiledBeef broiled
Isoleucine 0.77mg 0% 68% 1.2 times less than Salmon rawSalmon raw
Leucine 1.2mg 0% 70% 2 times less than Tuna BluefinTuna Bluefin
Lysine 0.99mg 0% 71% 2.2 times more than TofuTofu
Methionine 0.27mg 0% 73% 2.8 times more than QuinoaQuinoa
Phenylalanine 0.77mg 0% 66% 1.1 times more than EggEgg
Valine 0.99mg 0% 63% 2 times less than Soybean rawSoybean raw
Histidine 0.43mg 0% 70% 1.7 times less than Turkey meatTurkey meat

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
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
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
ok

Lotus seeds nutrition infographic

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.