Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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)
Calories ⓘ Calories per 100-gram serving 332
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 64.47 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
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

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 49% 133% 150% 269% 121% 1% 29% 117% 303% 0% 0%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0%
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

16% 2% 64% 15% 4%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 237% 214% 164% 134% 141% 77% 132% 164% 185%
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

18% 21% 62%
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 OrangeOrange
Protein 15.41g 37% 33% 5.5 times more than BroccoliBroccoli
Fats 1.97g 3% 67% 16.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 64.47g N/A 11% 1.2 times more than ChocolateChocolate
Carbs 64.47g 21% 14% 2.3 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 3.53mg 44% 16% 1.4 times more than BeefBeef
Calcium 163mg 16% 14% 1.3 times more than MilkMilk
Potassium 1368mg 40% 6% 9.3 times more than CucumberCucumber
Magnesium 210mg 50% 10% 1.5 times more than AlmondAlmond
Copper 0.35mg 39% 23% 2.5 times more than ShiitakeShiitake
Zinc 1.05mg 10% 52% 6 times less than BeefBeef
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 50IU 1% 49% 334.1 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Manganese 2.32mg 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 seedSunflower seed
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 sproutBrussels sprout
Saturated Fat 0.33g 2% 73% 17.9 times less than BeefBeef
Monounsaturated Fat 0.39g N/A 74% 25.3 times less than AvocadoAvocado
Polyunsaturated fat 1.17g 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 BeefBeef
Isoleucine 0.77mg 0% 68% 1.2 times less than Salmon rawSalmon raw
Leucine 1.22mg 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
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

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.