Lotus Root: Calories and Nutrition Analyse



How many calories in lotus root?

Lotus root - calories, kcal

Nutrition Facts

Lotus Root
Serving size:
medium size lotus root (115 g)  change
medium size lotus root (115 g) (115g)slice (10g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories
85

% Daily Value

Total Fat 0.12g
0%

Cholesterol 0mg
0%

Sodium 46mg
2%

Total Carbohydrates 19.81g
7%

Dietary Fiber 5.64g
20%

Protein 2.99g
6%

Vitaminium C 50.6mg
56%

Calcium 51.75mg
4%

Iron 1.33mg
7%

Potassium 639.4mg
14%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in lotus root
86% CARBS
13% PROTEIN
1% FAT

100g of lotus root contain about 74 calories (kcal).
Calories per: ounce | one lotus root | slice | cup | half cup

To show you what does it mean, a medium size lotus root (115 g) contain about 85 calories.

This is about 4% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 85 kcal actually is, keep in mind that the calorie content of lotus root is similar to that of, for example:

  • 1.5 apples
  • 1 glass of Coca Cola (220 ml glass)
  • 0.5 slice of cheese
  • 0.5 slice of bread
  • 0.5 glass of milk
  • 4 cubes of sugar

Take a quick look at the tables below for detailed information about lotus root nutrition.

medium size lotus root (115 g) has 85 kcal. For burning these calories you have to:
Bike12 min.Bike
Horse ride16 min.Horse ride
Play tennis8 min.Tennis
Run9 min.Run
Swim10 min.Swim
Calories in Lotus Root Compared with Others in Vegetables Category

100g of Lotus Root

Nutrition

  • Calories74
  • Carbs Total17.23 g
  • Dietary fiber4.9 g
  • Fat0.1 g
  • Protein2.6 g

Vitamins

  • Vit B1 (Thiamine)0.16 mg
  • Vit B2 (riboflavin)0.22 mg
  • Vit B3 (Niacin)0.4 mg
  • Vit B50.377 mg
  • Vit B60.258 mg
  • Vit B9 (Folic acid)13 mcg
  • Vit C44 mg

Minerals

  • Potassium556 mg
  • Magnessium23 mg
  • Calcium45 mg
  • Sodium40 mg
  • Iron1.16 mg
  • Zink0.39 mg

Discover the Nutritional Powerhouse: Lotus Root

Lotus root, a staple in Asian cuisine, is not only celebrated for its unique taste and texture but also for its impressive nutritional profile. This aquatic plant's root is a versatile ingredient that can be stir-fried, boiled, steamed, or even pickled, making it a delightful addition to various dishes. But beyond its culinary versatility, the lotus root is a nutritional treasure trove, offering a range of health benefits that might surprise you.

Nutritional Snapshot of Lotus Root

One serving of lotus root (approximately 100 grams) packs a punch when it comes to nutrients, while being low in calories. Here's a breakdown of what this fascinating root contains:

  • Calories: 74
  • Carbohydrates: 17.23g
  • Fiber: 4.9g
  • Fat: 0.1g
  • Protein: 2.6g
  • Potassium: 556mg
  • Vitamin C: 44mg
  • Calcium: 45mg
  • Iron: 1.16mg

With zero cholesterol and a low fat content, lotus root is an excellent choice for those monitoring their heart health or looking to maintain a balanced diet.

Benefits of Lotus Root in Your Diet

The nutritional composition of lotus root makes it a valuable food for various aspects of health:

  • Rich in Fiber: The high fiber content aids in digestion and helps maintain a healthy gut. It can also contribute to a feeling of fullness, potentially aiding in weight management.
  • Low in Fat: With virtually no fat, lotus root is a heart-healthy option that can easily fit into a low-fat diet.
  • Protein-Packed: Although not as high in protein as legumes or meat, the protein in lotus root is significant for a vegetable, making it a good protein source for vegetarians and vegans.
  • Potassium-Rich: The high potassium content helps counteract the effects of sodium and may aid in maintaining healthy blood pressure levels.
  • Loaded with Vitamin C: This essential vitamin supports the immune system, skin health, and iron absorption.

Moreover, the presence of minerals like calcium, iron, and magnesium in lotus root supports bone health, oxygen transport, and enzyme function, respectively.

Incorporating Lotus Root into Your Diet

Adding lotus root to your diet is a simple way to boost your nutrient intake. Its mild, slightly sweet flavor and crunchy texture make it a versatile ingredient that can enhance a variety of dishes. Try it in salads, soups, or stir-fries, or enjoy it as a healthy snack, either raw or cooked.

Whether you're looking to diversify your vegetable intake, add more fiber to your diet, or simply try something new, lotus root is an excellent choice. Its unique nutritional profile, coupled with its culinary versatility, makes it a must-try for anyone interested in healthy eating.

Embrace the nutritional benefits of lotus root and discover the delicious ways it can enrich your meals and your health.

How many calories are there in 1, 2, 3, or 5 servings of lotus roots?

  • Medium size lotus root (115 g)85 kcal
  • Slice of lotus root (10g)7 kcal
  • Cup of lotus root (120g)89 kcal
  • Half cup of lotus root (60g)44 kcal
  • Ounce (oz) of lotus root21 kcal
  • Half of medium size servings of lotus root42.5 kcal
  • Small size serving of lotus root (92g)68 kcal
  • Big size lotus root (150g)110.5 kcal
  • Two medium size servings of lotus roots170 kcal
  • Three medium size servings of lotus roots255 kcal
  • Four medium size servings of lotus roots340 kcal
  • Five medium size servings of lotus roots425 kcal
Lotus root - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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