Seeds Lotus Seeds (Dried)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Seeds, lotus seeds, dried
Nut and Seed Products
A 100g serving covers 101% of the daily recommended Manganese, making Seeds Lotus Seeds (Dried) one of the more concentrated dietary sources of this nutrient. Seeds Lotus Seeds (Dried) is primarily a carbohydrate source, delivering 64.5g of carbs with minimal fat at 2g per 100g. Seeds Lotus Seeds (Dried) packs 332 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 5mg of sodium, Seeds Lotus Seeds (Dried) is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Seeds Lotus Seeds (Dried) delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein18%15.4 g
- Fat5%2 g
- Carbs76%64.5 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 14.2 | G |
| Energy | 332 | KCAL |
| Protein | 15.4 | G |
| Total lipid (fat) | 2.0 | G |
| Carbohydrate, by difference | 64.5 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.64 | MG |
| Riboflavin | 0.15 | MG |
| Niacin | 1.6 | MG |
| Vitamin B-6 | 0.63 | MG |
| Folate, total | 104 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 3.0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 163 | MG |
| Iron, Fe | 3.5 | MG |
| Magnesium, Mg | 210 | MG |
| Phosphorus, P | 626 | MG |
| Potassium, K | 1368 | MG |
| Sodium, Na | 5.0 | MG |
| Zinc, Zn | 1.1 | MG |
| Copper, Cu | 0.35 | MG |
| Manganese, Mn | 2.3 | MG |
| Energy | 1389 | kJ |
| Ash | 4.0 | G |
| Pantothenic acid | 0.85 | MG |
| Folic acid | 0 | UG |
| Folate, food | 104 | UG |
| Folate, DFE | 104 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 50.0 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.33 | G |
| SFA 14:0 | 0.004 | G |
| SFA 16:0 | 0.29 | G |
| Fatty acids, total monounsaturated | 0.39 | G |
| MUFA 18:1 | 0.23 | G |
| MUFA 20:1 | 0.04 | G |
| MUFA 22:1 | 0.12 | G |
| Fatty acids, total polyunsaturated | 1.2 | G |
| PUFA 18:2 | 1.1 | G |
| PUFA 18:3 | 0.10 | G |
| Tryptophan | 0.22 | G |
| Threonine | 0.75 | G |
| Isoleucine | 0.77 | G |
| Leucine | 1.2 | G |
| Lysine | 0.98 | G |
| Methionine | 0.27 | G |
| Cystine | 0.20 | G |
| Phenylalanine | 0.77 | G |
| Tyrosine | 0.38 | G |
| Valine | 0.99 | G |
| Arginine | 1.3 | G |
| Histidine | 0.43 | G |
| Alanine | 0.89 | G |
| Aspartic acid | 1.9 | G |
| Glutamic acid | 3.6 | G |
| Glycine | 0.83 | G |
| Proline | 1.3 | G |
| Serine | 0.94 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| oz (42 medium seeds) (28.35g) | 94 | 4.4g | 0.6g | 18.3g |
| cup (32g) | 106 | 4.9g | 0.6g | 20.6g |
Scaled from Seeds Lotus Seeds (Dried)'s per-100g values using USDA portion data.
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
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Nutrient Highlights
- Seeds Lotus Seeds (Dried) is a excellent source of Magnesium (50% DV) — see top foods ranked by Magnesium
- Seeds Lotus Seeds (Dried) is a excellent source of Protein (31% DV) — see top foods ranked by Protein
- Seeds Lotus Seeds (Dried) is a excellent source of Potassium (29% DV) — see top foods ranked by Potassium
- Seeds Lotus Seeds (Dried) is a excellent source of Iron (20% DV) — see top foods ranked by Iron
- Seeds Lotus Seeds (Dried) is a good source of Calcium (13% DV) — see top foods ranked by Calcium
Dietary Considerations
With 1368mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Lotus Seeds (Dried). See the Kidney Disease & Low-Potassium Diet guide for more.
Seeds Lotus Seeds (Dried) is naturally low in sodium at 5mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Seeds Lotus Seeds (Dried) provides 3.5mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Seeds Lotus Seeds (Dried) is a meaningful source of folate at 104mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.
Rankings Among 8,262 USDA Foods
- Potassium: top 2% (#165 of 8,262)
- Magnesium: top 2% (#165 of 8,262)
- Calcium: top 9% (#744 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170149.
View on USDA FoodData Central →