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 per 100-gram serving | 332 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 64.47 grams |
| Serving Size ⓘ Serving sizes are 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 | 66mg |
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
Calcium:
163 mg of 1,000 mg
16%
Iron:
3.53 mg of 8 mg
44%
Magnesium:
210 mg of 420 mg
50%
Phosphorus:
626 mg of 700 mg
89%
Potassium:
1368 mg of 3,400 mg
40%
Sodium:
5 mg of 2,300 mg
0%
Zinc:
1.05 mg of 11 mg
10%
Copper:
0.35 mg of 1 mg
39%
Manganese:
2.318 mg of 2 mg
101%
Selenium:
0 µg of 55 µg
0%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Potassium
1368 mg
TOP 6%
Phosphorus
626 mg
TOP 8%
Magnesium
210 mg
TOP 10%
Calcium
163 mg
TOP 14%
Iron
3.53 mg
TOP 16%
Copper
0.35 mg
TOP 23%
Manganese
2.318 mg
TOP 27%
Zinc
1.05 mg
TOP 52%
Sodium
5 mg
TOP 90%
Vitamin coverage chart
Vitamin A:
50 IU of 5,000 IU
1%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.64 mg of 1 mg
53%
Vitamin B2:
0.15 mg of 1 mg
12%
Vitamin B3:
1.6 mg of 16 mg
10%
Vitamin B5:
0.851 mg of 5 mg
17%
Vitamin B6:
0.629 mg of 1 mg
48%
Folate:
104 µg of 400 µg
26%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B1
0.64 mg
TOP 14%
Vitamin B6
0.629 mg
TOP 19%
Folate
104 µg
TOP 23%
Vitamin B5
0.851 mg
TOP 39%
Vitamin A
50 IU
TOP 49%
Vitamin B2
0.15 mg
TOP 58%
Vitamin B3
1.6 mg
TOP 62%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 31%
15.41 g of 50 g
31%
Fats:
Daily Value: 3%
1.97 g of 65 g
3%
Carbs:
Daily Value: 21%
64.47 g of 300 g
21%
Water:
Daily Value: 1%
14.16 g of 2,000 g
1%
Other:
3.99 g
Protein quality breakdown
Tryptophan:
221 mg of 280 mg
79%
Threonine:
747 mg of 1,050 mg
71%
Isoleucine:
765 mg of 1,400 mg
55%
Leucine:
1215 mg of 2,730 mg
45%
Lysine:
985 mg of 2,100 mg
47%
Methionine:
267 mg of 1,050 mg
25%
Phenylalanine:
767 mg of 1,750 mg
44%
Valine:
991 mg of 1,820 mg
54%
Histidine:
430 mg of 700 mg
61%
Fat type information
Saturated Fat:
0.33 g
Monounsaturated Fat:
0.388 g
Polyunsaturated fat:
1.166 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 | 15.41g | 37% | 33% |
5.5 times more than Broccoli
|
| Fats | 1.97g | 3% | 67% |
16.9 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 64.47g | N/A | 11% |
1.2 times more than Chocolate
|
| Carbs | 64.47g | 21% | 14% |
2.3 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 3.53mg | 44% | 16% |
1.4 times more than Beef broiled
|
| Calcium | 163mg | 16% | 14% |
1.3 times more than Milk
|
| Potassium | 1368mg | 40% | 6% |
9.3 times more than Cucumber
|
| Magnesium | 210mg | 50% | 10% |
1.5 times more than Almond
|
| Copper | 0.35mg | 39% | 23% |
2.5 times more than Shiitake
|
| Zinc | 1.05mg | 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 | 50IU | 1% | 49% |
334.1 times less than Carrot
|
| Vitamin A RAE | 3µg | 0% | 62% | |
| Manganese | 2.32mg | 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 seed
|
| 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 sprout
|
| 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 | 1.17g | 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 | 1.22mg | 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
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 5mg
21%
Total Carbohydrate
64g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
15g
Vitamin D
0mcg
0%
Calcium
163mg
16%
Iron
4mg
50%
Potassium
1,368mg
0%
*
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.