Lotus root—the crunchy, mildly sweet vegetable hidden beneath murky ponds—is a nutritional powerhouse often overlooked in Western diets. Used in Asian cuisine for centuries, it’s packed with fiber, vitamins, and antioxidants that boost health in surprising ways.
In this guide, we’ll explore:
✔ Lotus root nutrition facts (calories, carbs, macros)
✔ 5 science-backed health benefits
✔ How to cook lotus root
✔ FAQs (carbs in lotus root? Lotus flower nutrition?)
Let’s dig into why this aquatic veggie deserves a spot on your plate!
Lotus Root Nutrition Facts (Per 100g Raw)
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 74 kcal | 4% |
| Carbs | 17.2g | 6% |
| Fiber | 4.9g | 18% |
| Protein | 2.6g | 5% |
| Fat | 0.1g | 0% |
| Vitamin C | 44mg | 73% |
| Potassium | 556mg | 12% |
| Iron | 1.2mg | 7% |
| Calcium | 45mg | 4% |
💡 Key Takeaway: Low-calorie but rich in fiber and vitamin C—great for digestion and immunity.
Does Lotus Root Have a Lot of Carbs?
✅ Moderate carbs: 17g per 100g (similar to sweet potatoes).
✅ High fiber: Nearly 5g per serving, making it a low-glycemic choice.
⚠️ Watch out if: You’re on keto (net carbs = ~12g per 100g).
5 Health Benefits of Lotus Root
1. Boosts Digestion
- 4.9g fiber per 100g prevents constipation and feeds gut bacteria.
2. Supports Heart Health
- Potassium (556mg) regulates blood pressure.
- No cholesterol + low fat = artery-friendly.
3. Rich in Immune-Boosting Vitamin C
- 73% DV per 100g—more than oranges!
4. Provides Plant-Based Iron
- 1.2mg iron (7% DV) + vitamin C enhances absorption (great for vegetarians).
5. Anti-Inflammatory Effects
- Contains polyphenols and alkaloids that reduce oxidative stress.
How Many Calories Are in 100g of Lotus Stem?
- 74 calories (raw)
- Slightly higher when fried (~120 kcal due to oil absorption).
People Also Ask (FAQs)
1. What is the nutritional value of lotus root?
Per 100g: 74 kcal, 17g carbs, 5g fiber, 2.6g protein, 73% DV vitamin C.
2. Does lotus root have a lot of carbs?
Moderate—17g per 100g, but high fiber lowers net carbs.
3. How many calories are in 100g of lotus stem?
74 calories raw, ~120 if fried.
4. What is the nutritional value of the lotus flower?
Edible petals offer antioxidants but minimal macros (mostly water).
How to Cook Lotus Root
Popular Ways to Enjoy It:
- Stir-fried with garlic and soy sauce
- Pickled for tangy crunch
- In soups (Japanese nikujaga)
- Chips (thinly sliced and baked)
⚠️ Always peel and rinse (can harbor bacteria from pond water).
Lotus Root vs. Other Roots
| Vegetable (100g) | Calories | Carbs | Fiber |
|---|---|---|---|
| Lotus root | 74 | 17g | 4.9g |
| Potato | 77 | 17g | 2.2g |
| Sweet potato | 86 | 20g | 3g |
| Taro root | 112 | 26g | 4g |
💡 Winner? Lotus root for fiber and vitamin C!
Final Thoughts
Lotus root is a low-calorie, nutrient-dense veggie that deserves more attention. Whether you’re after better digestion, immunity, or just a crunchy stir-fry addition, it’s a versatile superfood.
Ready to try it? Your gut (and taste buds) will thank you!