Lotus seeds (dried) nutrition facts
Per 1 cup · 32 g
of a 2,000 cal day
- Protein4.9g18% of calories
- Carbs21g77% of calories
- Fat0.6g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Lotus seeds (dried) (1 cup, 32 g) has 106 calories, with 4.9 g of protein, 21 g of carbohydrates and 0.6 g of fat. Most of its energy comes from carbs (77% of calories). It is high in phosphorus (29% DV) and manganese (32% DV).
High in
20%+ of the daily value
- Phosphorus29%
- Manganese32%
Good source of
10–19% of the daily value
- Thiamine17%
- Vitamin B615%
- Iron14%
- Magnesium16%
- Copper12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (32 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0 mg | 4% |
| Niacin | 1 mg | 3% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 33 μg | 8% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 52 mg | 5% |
| Iron | 1 mg | 14% |
| Potassium | 438 mg | 9% |
| Magnesium | 67 mg | 16% |
| Phosphorus | 200 mg | 29% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.1 mg | 12% |
| Manganese | 1 mg | 32% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Cystine | 0.1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Leucine | 0.4 g | — |
| Lysine | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
Burning 106 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 20minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 15minSwimming laps
Common questions
How many calories are in Lotus seeds (dried)?
One serving of Lotus seeds (dried) (1 cup) has 106 calories, which works out to 332 calories per 100 g. That is about 5.3% of a 2,000-calorie day.
Are Lotus seeds (dried) high in protein?
Not especially. It has 4.9 g of protein per serving, and protein supplies 18% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Lotus seeds (dried) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 77% 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 seeds (dried)?
1.6 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
