Lotus root (raw) nutrition facts
Per 1 root · 115 g
of a 2,000 cal day
- Protein3g13% of calories
- Carbs20g86% of calories
- Fat0.1g1% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Lotus root (raw) (1 root, 115 g) has 85 calories, with 3 g of protein, 20 g of carbohydrates and 0.1 g of fat. Most of its energy comes from carbs (86% of calories). It is high in dietary fiber (20% DV), Vitamin C (56% DV) and Vitamin B6 (23% DV).
High in
20%+ of the daily value
- Dietary fiber20%
- Vitamin C56%
- Vitamin B623%
- Copper33%
Good source of
10–19% of the daily value
- Thiamine15%
- Riboflavin (B2)19%
- Iron17%
- Potassium14%
- Phosphorus16%
- Manganese13%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 root (115 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 51 mg | 56% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.3 mg | 19% |
| Niacin | 0.5 mg | 3% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 15 μg | 4% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 52 mg | 5% |
| Iron | 1 mg | 17% |
| Potassium | 639 mg | 14% |
| Magnesium | 26 mg | 6% |
| Phosphorus | 115 mg | 16% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.3 mg | 33% |
| Manganese | 0.3 mg | 13% |
| Selenium | 1 μg | 1% |
Full breakdown · 28 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
59 calLotus root (cooked, boiled, drained, unsalted)10 slices−26 cal
59 calLotus root (cooked, boiled, drained, salted)10 slices−26 cal- 110 cal
Greenmax Lotus Root Powder2 tbsp.+25 cal - 90 cal
Gong De Lin Lotus Root Sliced4 oz+5 cal - 70 calShirakiku Sliced Lotus Roots3 oz−15 cal
- 150 cal
Sokusa Lotus Root Crisps15 pieces+65 cal
Burning 85 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 16minWalking (3.5 mph)
- 10minCycling (moderate)
- 7minRunning (6 mph)
- 12minSwimming laps
Common questions
How many calories are in Lotus root (raw)?
One serving of Lotus root (raw) (1 root) has 85 calories, which works out to 74 calories per 100 g. That is about 4.3% of a 2,000-calorie day.
Is Lotus root (raw) high in protein?
Not especially. It has 3 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lotus root (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 86% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lotus root (raw)?
46 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
