Nuts, Seeds & Oils
Lotus Seeds, raw Nutrition Facts
Raw lotus seeds are low-calorie, nutrient-rich seeds from the lotus flower, prized in Asian cuisine for their mild flavor and health properties. They're excellent sources of complex carbohydrates and minerals with minimal fat.
Nutrition Facts
Per 100g serving
Calories89
% Daily Value*
Total Fat
0.5g1%
Saturated Fat
0.1g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.1g
Cholesterol
-0%
Sodium
1mg0%
Total Carbohydrate
18.0g6%
Dietary Fiber
3.0g11%
Total Sugars
-
Protein
4.0g8%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.2mg1%
Vitamin K
-0%
Vitamin B6
0.1mg8%
Vitamin B12
-0%
Folate
13mcg3%
Calcium
44mg3%
Iron
1.2mg7%
Potassium
367mg8%
Magnesium
56mg13%
Zinc
0.4mg4%
*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 Benefits
- ✓Low in calories and fat for weight management
- ✓Rich in potassium for heart health and blood pressure
- ✓Good source of phosphorus for bone health
- ✓Contains antioxidants with anti-aging properties
Best For
Soups and brothsTraditional Asian dessertsHealthy snacking
Storage
Store dried raw lotus seeds in an airtight container in a cool, dry place for up to 1 year.
Serving Sizes
100g89 cal
1 cup125 cal
10 seeds27 cal
Frequently Asked Questions
What are lotus seeds good for?
Lotus seeds are excellent for heart health, weight management, and digestive health due to their low calorie, high fiber content and mineral richness.
Do raw lotus seeds need to be cooked?
Yes, dried raw lotus seeds should be soaked and cooked before eating to improve digestibility and texture.
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