Nutrition Facts

Lotus Seed Nutritional Value & Analysis

Lotus seeds contain 65% carbohydrates, 2% fats and 15% proteins. Lotus seeds are known for their healing and nutritional properties in Chinese and Indian medicine. Lotus seed benefits include its ability to work as anti-oxidant, anti-spasmodic and anti-hypertensive. It also helps treating diarrhea, insomnia, Dysmenorrhea, atherosclerosis, high blood pressure and other heart diseases.

Lotus seed nutrition facts

100 grams Lotus seeds provide total 332 calories from which 16 calories are from fat. Lotus seeds do not contain cholesterol, and Trans fats.  100 grams lotus seeds are loaded with 102 mg of omega 3 fatty acids and 1064 mg of omega 6 fatty acids. This lotus seed nutrition makes it heart friendly food.

Major Nutrients

Major Nutrient Value per 100 g % of RDA
Total Calories 332 17%
Calories from Fat 16.5
Total Fat 2 g 3%
Protein 15 g
Total Carbohydrate 64.5 g 21%
Water 14.2 g


Carbohydrates Value per 100 g % of RDA
Total Carbohydrates 64.5 g 21%
Dietary Fiber 0 0

Fat, Lipids & Fatty Acids

Lipids Value per 10 g % of RDA
Total Fat 2 g 3%
Saturated fat 0.3 g 2%
Monounsaturated fat 0.4 g
Polyunsaturated fat 1.2 g
Cholesterol 0
Trans fat 0
Omega-3 fatty acids 102 mg
Omega-6 fatty acids 1064


Vitamins Value per 10 g % of RDA
Vitamin A, IU 50 IU 1%
Vitamin C 0.0 mg
Vitamin D
Vitamin E (alpha-tocopherol)
Vitamin K
Thiamin 0.6 mg 43%
Riboflavin 0.2 mg 9%
Niacin 1.6 mg 8%
Vitamin B6 0.6 mg 31%
Folate 104 mcg 26%
Vitamin B12
Pantothenic Acid 0.9 mg 9%


Minerals Value per 10 g % of RDA
Calcium, Ca 163 mg 16%
Iron, Fe 3.5 mg 20%
Magnesium, Mg 210 mg 52%
Phosphorus, P 626 mg 63%
Potassium, K 1368 mg 39%
Sodium, Na 5 mg
Zinc, Zn 1.1 mg 7%
Copper 0.4 mg 18%
Manganese 2.3 mg 116%

Analysis & Critical review

According to nutritional information given above about lotus seeds, these seeds are beneficial in heart diseases, but may not be perfect food for weight loss because these seeds lack fiber content. However, they are low glycemic seeds, so you can include them in weight loss diet. They can indirectly help to lose weight. In addition, lotus seeds are good source of protein, manganese, copper, phosphorus, Magnesium and thiamin.

Lotus seeds have many medicinal properties and healing characteristics due to which these seeds are in demand, especially in India and China.

Further Readings

  1. Lotus seeds benefits and Uses

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Dr. Jagdev Singh

Dr. Jagdev Singh (B.A.M.S., M. Sc. in Medicinal Plants) is an Ayurvedic Practitioner and Herbalist. He has successfully treated thousands of patients with Ayurveda (including Herbal Ayurvedic Medicine and Ayurvedic Diet). Ayur Times is an initiative of his efforts to bring quality information on Indian Medicine with the highest level of relevancy and scientific evidence.
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