Nutrition Facts of Lotus Root  

Lotus root is a moderate calorie root vegetable and is composed of several vitamins, minerals, and nutrients:  including potassium, phosphorous, copper, iron, and manganese, as well as thiamin, pantothenic acid, zinc, vitamin B6, and vitamin C. It is also a very significant source of dietary fiber and a decent source of protein. Contains:  83.80% water, 0.11% fat, 1.56% reducing sugar, 0.41% sucrose, 2.70% crude protein, 9.25% starch, 0.80% fiber, 0.10% ash and 0.06% calcium.

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Depth analysis of nutrients of Lotus Root
Lotus root (Nelumbo nucifera ), raw, Nutrition Value per 100 g
PrincipleNutrient ValuePercentage of RDA
Energy74 Kcal3.70%
Carbohydrates17.23 g13%
Protein2.60 g5%
Total Fat0.10 g0.50%
Cholesterol0 mg0%
Dietary Fiber4.9 g13%
Folates13 µg3%
Niacin0.400 mg2.50%
Pantothenic acid0.377 mg7.50%
Pyridoxine0.258 mg20%
Riboflavin0.220 mg17%
Thiamin0.160 mg13%
Vitamin A0 IU0%
Vitamin C44 mg73%
Sodium40 mg3%
Potassium556 mg12%
Calcium45 mg4.50%
Copper0.257 mg29%
Iron1.16 mg14%
Magnesium23 mg6%
Manganese0.261 mg1%
Selenium0.7 µg1%
Zinc0.39 mg3.50%
Carotene-ß0 µg--
Carotene-α0 µg--
Cryptoxanthin-ß0 µg--
Lutein-zeaxanthin0 µg--

 Types of lotus 

Lotus varieties have been classified according to their use into three types: rhizome lotus, seed lotus and flower lotus.

 Rhizome lotus 

Rhizome lotuscultivars produce higher yield of and better quality rhizomes than seed and flower lotus, and produces no or very few flowers.

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 Seed lotus 

The characteristics of seed lotus cultivars are a large number of carpels and seed sets as well as large seeds with better nutritional properties. Roots of these varieties are thin, fibrous and do not form good rhizomes.

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 Flower lotus 

Flower lotus cultivars are used exclusively for ornamental purpose, produce a large number of flowers and the lowest plant height.

Seed production of flower lotus is poor regarding yield and quality.

 Lotus Root's Nutrition Facts and Health Benefits-Best Lotus Seed

 Edible Lotus Root 

  • Lotus root is a welcome addition to soups and stews, absorbing whatever flavors are in the simmering liquid.

  • Whether it's stir-fried, boiled, braised, steamed, or deep-fried, lotus root remains crisp yet tender

  • A classic preparation for lotus root is stir-frying

  • When stir-frying lotus root, pair it with other vegetables ,such as sugar snap peas, snow peas, asparagus, and celery.

Lotus Root's Nutrition Facts and Health Benefits-Best Lotus Seed


 Health Benefits of Lotus Root 

Lotus root has a wide range of health benefits owing to its rich nutritional composition. improve digestion, reduce cholesterol, lower blood pressure, boost the immune system, prevent various forms of cancer, balance mood and relieve depression, increase the blood circulation, and maintain proper enzymatic activity in the body.

Improves Blood Circulation 

Lotus root can be a wonderful way to stimulate the circulation of blood to increase oxygenation of the organs and increase the functionality and energy levels.

The iron and copper content in lotus roots is significant, and they are both integral parts of red blood cell production, helping in reducing chances of developing anemic symptoms and increasing vitality and blood flow.


 Reduces Stress 

One of the elements of vitamin B complex is pyridoxine. It directly interacts with neural receptors in the brainthat influence mood and mental states. It controls irritability, headaches, and stress levels.


 Regulates Blood Pressure 

The significant levels of potassium found in lotus root ensure a proper balance between the fluids in the body and also counteract the effects of sodium in our bloodstream. Potassium is a vasodilator, meaning that it relaxes blood vessels. Thus, by lessening the contraction and rigidity, it increases blood flow and reduces the strain on the cardiovascular system. Potassium is also an essential component of neural activity and the passage of fluid and blood in the brain.

 Improves Digestion 

The woody, fleshy lotus root is packed with dietary fiber, which is known to bulk up the stool and expedite bowel movements. Lotus root can reduce symptoms of constipation while optimizing nutrient absorption. This is done by increasing the secretion of digestive and gastric juices and stimulating peristaltic motion in the intestinal muscles to facilitate easy and regular bowel movements.

 Rich in Vitamin C 

In the nutrient content of lotus root, vitamin C is certainly the most prominent. 100 grams of lotus root contains 73% of your daily requirement of this powerful antioxidant vitamin. Vitamin C is an important component of collagen, which maintains the integrity and strength of our blood vessels, organs, and skin, and is also a major stimulant for the immune system. Furthermore, vitamin C can neutralize free radicals in the body, which are dangerous by-products of cellular metabolism connected to causing conditions like cancer and heart diseases.

 Improves Heart Health 

Along with the vasodilation potential of potassium and the cholesterol-scrubbing ability of dietary fiber, the pyridoxine content in lotus root controls the levels of homocysteine in the blood, which is directly connected to causing a heart attack.


 Manages Weight 

Lotus roots are a good option for people trying to manage [9] their weight. By including low-calorie foods that are high in nutrients and fiber, you are able to get all the nutrients you need, and still feel full, so you reduce the chances of overeating and thereby, manage obesity.


 Rich in Vitamin A 

This is another essential vitamin found in lotus roots, which has been proven to improve the health of the skin, hair, and eyes. Vitamin A has antioxidant capabilities and can prevent macular degeneration and other ocular conditions. It also helps to speed up wound healing and treat skin conditions and inflammation.


 Word of Caution 

There are no inherent risks but some people choose to eat lotus roots raw, which can spread parasites or bacterial infections. Therefore, always cook lotus roots before eating or adding them to your diet.