Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🪷
Boiled lotus root Calories
Source of fiber and vitamin C
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Boiled lotus root (180 g) has 119 calories. That works out to 66 calories per 100 g. It contains 31 g of carbs, 2.8 g of protein, 0.1 g of fat and 5.6 g of fiber. Its 29.5 mg of Vitamin C covers 33% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Boiled lotus root Nutrition Facts
Selected: 1 cup (chopped) · 180 g
119
KCAL / 180G
Carbs
31g
· 11% DV
Protein
2.8g
· 6% DV
Fat
0.1g
· 0% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 8% · Fat 1%
Boiled lotus root nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 5.6 g | 20% |
| Protein | 2.8 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Chopped Boiled lotus root?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 119 kcal |
| 1 piece (small) | 50 g | 33 kcal |
| 1 cup (small) | 90 g | 59 kcal |
| 100 g | 100 g | 66 kcal |
| 1 piece (medium) | 100 g | 66 kcal |
| 1 serving (medium) | 150 g | 99 kcal |
| 1 piece (large) | 160 g | 106 kcal |
| 1 serving (large) | 250 g | 165 kcal |
| 1 bottle (large) | 300 g | 198 kcal |
Calculated from 66 calories per 100 g.
Frequently Asked Questions About Boiled lotus root
How do you eat boiled lotus root?
Boiled lotus root can be eaten as it is or added to salads, soups, and stir-fries. For a quick side, toss the slices with sesame oil, soy sauce, and garlic, then warm them briefly in a pan.
What does boiled lotus root taste like?
Boiled lotus root has a mild, slightly sweet flavor and a tender texture. It takes on the taste of sauces and seasonings well, while shorter cooking keeps the slices firmer and more crisp.
Is boiled lotus root good for you?
Yes, boiled lotus root provides fiber and vitamin C as part of a varied diet. Its fiber contributes to digestive health, and it can add a different texture and flavor to vegetable-based meals.
How long does boiled lotus root last in the fridge?
Keep boiled lotus root in a covered container in the refrigerator and use it within a few days. Let it cool before storing, and discard it if it develops an unpleasant smell, slimy surface, or unusual discoloration.
Can you freeze boiled lotus root?
Yes, boiled lotus root can be frozen. Cool the slices, portion them into an airtight container, and thaw them in the refrigerator before use. Freezing may soften the texture, so thawed slices work best in soups and cooked dishes.
Do you peel lotus root before boiling it?
Yes, lotus root is usually peeled before boiling because the skin can stay tough. Scrub the root under running water first, then peel and rinse the slices, including the holes, to remove any trapped dirt.
Can you eat lotus root raw instead of boiling it?
Yes, lotus root is eaten raw in some cuisines, but it must be thoroughly washed and peeled first. Boiling is a common way to soften it; use a fresh, food-grade root if you plan to eat it uncooked.
Why does boiled lotus root turn dark?
Boiled lotus root can darken when exposed to air or left sitting after cooking. Adding a little lemon juice or vinegar to the cooking water can help preserve its color; drain and cover it after cooking.
How do you keep boiled lotus root crunchy?
To keep boiled lotus root crunchy, cook the slices only until just tender and drain them promptly. Thin slices cook quickly, so check them as they boil and cool them briefly after draining to stop further softening.
Why does boiled lotus root have holes?
The holes are a natural feature of lotus root, not a sign that it has been damaged. They are channels within the root that help the lotus plant exchange air, and they remain visible when the root is sliced.
Boiled lotus root Vitamins & Minerals
Vitamins
Vitamin C
29.52mg · 33% DV
B1
0.22mg · 18% DV
B6
0.2mg · 12% DV
B5
0.45mg · 9% DV
Minerals
Copper
0.23mg · 26% DV
Phosphorus
140mg · 20% DV
Potassium ⭐
653mg · 19% DV
Manganese
0.4mg · 17% DV
Sodium
81mg · 4% DV
Boiled lotus root Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled lotus root
To burn the 119 calories in 1 cup (chopped) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled lotus root?
Boiled lotus root is the edible underground stem of the lotus plant, cooked until tender. It is used across East Asian cuisines, including Chinese and Japanese cooking, and is easy to recognise by the neat holes revealed in each slice. Its mild, earthy flavour and pleasantly firm bite make it useful in soups, vegetable dishes and salads.
It is often served chilled with a seasoned dressing or added to warm dishes; outside its home cuisines, it also works well as a distinctive side vegetable. It provides carbohydrates and fibre, with 3.1 g of fibre per 100 g. Pair it with fresh vegetables and a light dressing for a simple, balanced plate.
How Nutritious Is Boiled lotus root?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled lotus root Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled lotus root Contain Allergens?
No known major allergens
Which Diets Is Boiled lotus root Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boiled lotus root Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Boiled lotus root
Foods Similar to Boiled lotus root
Have another question about Boiled lotus root?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.