Skip to content
[N]extrient

Seeds Lotus Seeds (Raw)

SR Legacy·Comprehensive Reference Data

Seeds, lotus seeds, raw

Nut and Seed Products

Macronutrients distribute relatively evenly across protein (4.1g), fat (0.5g), and carbohydrates (17.3g) per 100g. At 89 calories per 100g, Seeds Lotus Seeds (Raw) offers moderate energy density suitable for balanced meals. With only 1mg of sodium, Seeds Lotus Seeds (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Seeds Lotus Seeds (Raw) delivers meaningful amounts of 6 different vitamins and minerals above 10% of daily value.

Calories89KCAL
Protein4.1G
Fat0.53G
Carbs17.3G
Fiber0g

Calorie Distribution

90kcal
  • Protein18%4.1 g
  • Fat5%0.53 g
  • Carbs77%17.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water77.0G
Energy89.0KCAL
Protein4.1G
Total lipid (fat)0.53G
Carbohydrate, by difference17.3G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.17MG
Riboflavin0.04MG
Niacin0.43MG
Vitamin B-60.17MG
Folate, total28.0UG
Vitamin B-120UG
Vitamin A, RAE1.0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca44.0MG
Iron, Fe0.95MG
Magnesium, Mg56.0MG
Phosphorus, P168MG
Potassium, K367MG
Sodium, Na1.0MG
Zinc, Zn0.28MG
Copper, Cu0.09MG
Manganese, Mn0.62MG
Energy372kJ
Ash1.1G
Pantothenic acid0.23MG
Folic acid0UG
Folate, food28.0UG
Folate, DFE28.0UG
Retinol0UG
Vitamin A, IU13.0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.09G
SFA 14:00.001G
SFA 16:00.08G
Fatty acids, total monounsaturated0.10G
MUFA 18:10.06G
MUFA 20:10.01G
MUFA 22:10.03G
Fatty acids, total polyunsaturated0.31G
PUFA 18:20.28G
PUFA 18:30.03G
Tryptophan0.06G
Threonine0.20G
Isoleucine0.20G
Leucine0.33G
Lysine0.26G
Methionine0.07G
Cystine0.05G
Phenylalanine0.21G
Tyrosine0.10G
Valine0.27G
Arginine0.34G
Histidine0.12G
Alanine0.24G
Aspartic acid0.51G
Glutamic acid0.96G
Glycine0.22G
Proline0.34G
Serine0.25G

Common Serving Sizes

ServingCalProteinFatCarbs
oz (28.35g)251.2g0.2g4.9g

Scaled from Seeds Lotus Seeds (Raw)'s per-100g values using USDA portion data.

More in Nut and Seed Products

Nuts Cashew Nuts Without Salt Added (Dry Roasted)

574 kcal15.3g protein

Nuts Cashew Nuts (Raw)

553 kcal18.2g protein

Seeds Pumpkin and Squash Seed Kernels with Salt Added (Roasted)

574 kcal29.8g protein

Nuts Almonds

579 kcal21.2g protein

Seeds Pumpkin and Squash Seed Kernels (Dried)

559 kcal30.2g protein

Nuts Walnuts English

654 kcal15.2g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Seeds Lotus Seeds (Dried)

332 kcal15.41g protein

Succotash (corn and Limas) Drained with Salt (Cooked, Boiled)

111 kcal5.07g protein

Hyacinth-beans Drained Without Salt (Cooked, Boiled)

50 kcal2.95g protein

Spaghetti Spinach (Cooked)

130 kcal4.58g protein

Hyacinth-beans Drained with Salt (Cooked, Boiled)

50 kcal2.95g protein

Yardlong Bean Drained Without Salt (Cooked, Boiled)

47 kcal2.53g protein

Nutrient Highlights

  • Seeds Lotus Seeds (Raw) is a good source of Magnesium (13% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • Seeds Lotus Seeds (Raw) is naturally low in sodium at 1mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 12% (#991 of 8,262)
  • Potassium: top 19% (#1,570 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories89
% Daily Value*
Total Fat 0.53G1%
Cholesterol 0MG0%
Sodium 1.0MG0%
Total Carbohydrate 17.3G6%
Dietary Fiber 0g0%
Total Sugars 0
Protein 4.1G8%
Vitamin D 0UG0%
Calcium 44.0MG3%
Iron 0.95MG5%
Potassium 367MG8%

* 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: 168591.

View on USDA FoodData Central →