Nutrition for Lotus Seeds (dried)

Calories, Protein, Vitamins and More

image of lotus seeds source

Lotus Seeds Nutrition Summary

One cup of dried lotus seeds (32 grams or 1.13 oz) contains 106 calories and 4.9 grams of protein. Lotus seeds consists of 14% water, 65% carbohydrates, 15% protein, and 2% fat.

Lotus seeds are an excellent source of many nutrients, including carbohydrates, calcium, magnesium and potassium. It also contains significant amounts of protein, Vitamin B6, folate, phosphorus and manganese.

In one cup of dried lotus seeds:

  • Calories: 106
  • Protein: 4.9 g
  • Fat: 0.6 g, (Saturated: 0.1 g)
  • Sodium: 1.6 mg
There is no significant amounts of sugar, dietary fiber or cholesterol in lotus seeds.

See the Lotus Seeds Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Seeds, lotus seeds, dried.

Calories in Lotus Seeds

Lotus seeds have 106 calories per cup or 331 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

77% of calories in lotus seeds are from carbohydrates, 18% of calories are from protein and 5% of calories are from fat.

Calories from Fat

A small portion, or 5% the calories in dried Lotus Seeds are from fat. Lotus seeds have a moderate amount of total fat, with 0.6 grams per cup. Most of the fat in lotus seeds are healthier unsaturated fats.

Lotus seeds are cholesterol free and trans-fat free.

  • Total fat: 0.6 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.4 g
There is no significant amounts of cholesterol or trans fat in lotus seeds.

Omega-6 in Lotus Seeds

A good source of omega-6 fatty acids, every cup of lotus seeds contain a total of 0.3 grams of omega-6. In addition, a large portion of the omega-6 in lotus seeds come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.34 g

Calories Similar to Lotus Seeds

Some other nuts or seeds with similar calories to lotus seeds by weight:

Protein in Lotus Seeds

An excellent source of protein, a single cup of Lotus Seeds contains 10% of recommended daily values or 4.9 grams of protein. In addition, lotus seeds are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 4.93 g
  • Tryptophan: 0.07 g
  • Threonine: 0.24 g
  • Isoleucine: 0.24 g
  • Leucine: 0.39 g
  • Lysine: 0.32 g
  • Methionine: 0.09 g
  • Phenylalanine: 0.25 g
  • Valine: 0.32 g
  • Histidine: 0.14 g

Protein Similar to Lotus Seeds

Some other nuts or seeds with similar amounts of protein to lotus seeds by weight:

Vitamins and Minerals in Lotus Seeds

An good source of many nutrients, dried lotus seeds contain abundant amounts of calcium, magnesium and potassium. In fact, a single cup of lotus seeds contains 22% of recommended daily values or 67.2 milligrams of magnesium. Also an excellent source of calcium, a single cup of lotus seeds contains 5% of recommended daily values or 52.2 milligrams of calcium.

Vitamins in lotus seeds (1 cup):
  • Vitamin a: 1 ug
  • Thiamin: 0.2 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.5 mg
  • Vitamin b6: 0.2 mg
  • Folate: 33.3 ug
Minerals in lotus seeds (1 cup):
  • Calcium: 52.2 mg
  • Potassium: 437.8 mg
  • Iron: 1.1 mg
  • Magnesium: 67.2 mg
  • Zinc: 0.3 mg
  • Phosphorus: 200.3 mg
  • Copper: 0.1 mg
  • Manganese: 0.7 mg
There is no significant amounts of selenium, choline, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in lotus seeds.

Similar to Lotus Seeds for Magnesium

Here are some other nuts or seeds with similarly abundant amounts of magnesium to lotus seeds:

Lotus Seeds Nutrition Chart

Lotus Seeds:

( - g )

G %
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
G %
MG %
Vitamin A
UG %
MG %
MG %
MG %
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
G %
G %
G %
G %
G %
G %
G %
G %
G %
Water G
MG %
MG %
MG %
MG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Lotus Seeds in Cooking

Most recipes call for one or two lotus seeds.

get Nutrition for food

Food item missing