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Lotus seeds Calories
Good source of magnesium and phosphorus
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lotus seeds (25 g) has 88 calories. That works out to 350 calories per 100 g. It contains 19.3 g of carbs, 2.4 g of protein, 0 g of fat and 1.8 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Lotus seeds Nutrition Facts
Selected: 1 cup (medium) · 25 g
88
KCAL / 25G
Carbs
19.3g
· 7% DV
Protein
2.4g
· 5% DV
Fat
0g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 11% · Fat 0%
Lotus seeds nutrition facts table · 1 cup (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.25 mg | 0% |
| Total carbohydrate | 19.3 g | 7% |
| Fiber | 1.8 g | 6% |
| Protein | 2.4 g | 5% |
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.
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How Many Calories in 1 Cup of Lotus seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 25 g | 88 kcal |
| 1 piece (mini) | 2 g | 7 kcal |
| 1 serving (small) | 15 g | 53 kcal |
| 10 piece (small) | 20 g | 70 kcal |
| 1 serving (large) | 30 g | 105 kcal |
| 20 piece (medium) | 40 g | 140 kcal |
| 2 cup (double) | 50 g | 175 kcal |
| 100 g | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Lotus seeds
What are lotus seeds, and where do they come from?
Lotus seeds grow inside the seed pod of the lotus plant, Nelumbo nucifera. They are eaten fresh or dried in several Asian cuisines. They are not lotus root, which is the plant’s edible underground stem.
What do lotus seeds taste like?
Lotus seeds have a mild, slightly sweet, nutty flavour. Once cooked, dried seeds become soft and starchy. The small green germ in the centre can taste distinctly bitter, so many cooks remove it before using the seeds.
How do you eat lotus seeds?
Peel fresh lotus seeds and eat them as a snack, or soak and cook dried seeds until tender. They work in soups, rice dishes and desserts. Remove the green germ if you prefer a less bitter taste.
Are lotus seeds the same as makhana or fox nuts?
No. Lotus seeds come from the lotus plant, while makhana or fox nuts usually come from Euryale ferox, a different aquatic plant. The names are sometimes used loosely, but the seeds are not botanically the same.
Can you eat lotus seeds raw?
Yes, fresh lotus seeds can be eaten raw after you remove their outer shells. Dried lotus seeds are very hard, so soaking and cooking them makes them easier to eat and use in recipes.
Do you need to remove the green germ from lotus seeds?
No, it is edible, but the green germ at the centre of a lotus seed is bitter. Split the seed and remove it if you want a milder flavour; the dried germ is also used to make tea.
How do you cook dried lotus seeds?
Soak dried lotus seeds in water, then simmer them until tender. Add them to soups, rice porridge or desserts, or cook them with other ingredients. If they are still firm, continue simmering until they soften.
How should you store lotus seeds?
Keep dried lotus seeds in an airtight container in a cool, dry place away from direct sunlight. Store fresh lotus seeds in the refrigerator and use them promptly. Discard seeds that have become damp or mouldy.
Are lotus seeds good for you?
Yes, lotus seeds can be a nutritious addition to meals, providing fibre as well as magnesium and phosphorus. They are not a cure or a special health treatment, so enjoy them as one part of a varied diet.
Can lotus seeds help with weight loss?
Lotus seeds do not cause weight loss on their own. Their fibre can help make a meal more filling, while sugary coatings or deep-frying add extras. Plain cooked lotus seeds are a more practical choice for a snack.
Lotus seeds Vitamins & Minerals
Vitamins
B2
0.05mg · 4% DV
B1
0.04mg · 3% DV
B3
0.48mg · 3% DV
B6
0.04mg · 2% DV
Minerals
Manganese
0.3mg · 13% DV
Phosphorus
50mg · 7% DV
Copper
0.05mg · 6% DV
Potassium ⭐
125mg · 4% DV
Sodium
0.25mg · 0% DV
Lotus seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lotus seeds
To burn the 88 calories in 1 cup (medium) (25 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 Lotus seeds?
Lotus seeds are the edible seeds of the lotus plant, used in many Asian cuisines, often dried and soaked before cooking. Their flavour is mild and their texture turns soft and slightly starchy when simmered. They appear in soups and desserts, and can be cooked into a sweet paste; in some places, roasted seeds are also eaten as a snack. You can try them in a gently spiced soup or a lightly sweetened pudding. They are mainly a source of carbohydrates, with some fibre, and also provide magnesium and phosphorus. Pair them with vegetables or other flavourful ingredients, since their own taste is subtle.
How Nutritious Is Lotus seeds?
Nutrient density
Medium
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 Lotus seeds 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 Lotus seeds Contain Allergens?
No known major allergens
Which Diets Is Lotus seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lotus seeds Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.