Food guide

Lotus Root

A crisp, lace-patterned aquatic root used across East and South Asia.

VegetablesPlant-Based

Lotus Root, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of lotus root, raw for fair comparison. Typical serving: 100 g raw — 74 kcal per 100 g serving.

Nutrition information for Lotus Root
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	74 kcal	74 kcal	100 kcal
Protein	2.6 g	2.6 g	3.5 g
Carbohydrate	17.2 g	17.2 g	23.2 g
Fat	0.1 g	0.1 g	0.1 g
Fibre	4.9 g	4.9 g	6.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of lotus root, with a typical serving and FDA Daily Value for adults.

Micronutrients for Lotus Root
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	44 mg	44 mg	49%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.16 mg	0.16 mg	13%
Riboflavin	0.22 mg	0.22 mg	17%
Niacin	0.4 mg	0.4 mg	3%
Vitamin B6	0.26 mg	0.26 mg	15%
Folate	13 µg	13 µg	3%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.38 mg	0.38 mg	8%
Minerals
Calcium	45 mg	45 mg	3%
Iron	1.2 mg	1.2 mg	7%
Magnesium	23 mg	23 mg	5%
Phosphorus	100 mg	100 mg	8%
Potassium	556 mg	556 mg	12%
Sodium	40 mg	40 mg	2%
Zinc	0.39 mg	0.39 mg	4%
Selenium	0.7 µg	0.7 µg	1%
Copper	0.26 mg	0.26 mg	29%
Manganese	0.26 mg	0.26 mg	11%

Source: USDA FoodData Central — Lotus root, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat lotus root?

Strikingly high in vitamin C and fibre.
Stays crunchy when stir-fried.

How to include it

Slice thinly and stir-fry with soy and sesame.
Simmer into soups and braises.

Things to consider

Must be cooked; do not eat raw from untreated water.
Discolours quickly after slicing.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.