Food · Nut and Seed Products
Lotus seeds nutrition facts
A typical portion of lotus seeds (1 oz; 28.35 g, raw) has 25 calories and 1g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 89 calories (raw) to 332 (dried).
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Seeds, lotus seeds, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4.1g
- more than 36% of 8,218 USDA reference foods
- Calories per 100 g
- 89
- more than 26% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 oz weighs 28.35 g in USDA's record for Seeds, lotus seeds, raw (FDC 168591).
Where the calories come from: 76% carbohydrate, 5% fat and 18% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Every form of lotus seeds USDA describes
Dried has the most calories per 100 g (332); the fewest: Raw (89)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Seeds, lotus seeds, raw | 89 | 4.1 g | 0.5 g | 1 mg |
| Seeds, lotus seeds, dried | 332 | 15.4 g | 2 g | 5 mg |
Every nutrient in this record (58)
The portion is 1 oz (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.17 g | 4.13 g | 2% |
| Total lipid (fat) | 0.15 g | 0.53 g | 0% |
| Carbohydrate, by difference | 4.90 g | 17.3 g | 2% |
| Ash | 0.30 g | 1.07 g | |
| Energy | 25.2 kcal | 89.0 kcal | |
| Water | 21.8 g | 77.0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.025 g | 0.088 g | 0% |
| Fatty acids, total monounsaturated | 0.029 g | 0.10 g | |
| Fatty acids, total polyunsaturated | 0.088 g | 0.31 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 12.5 mg | 44.0 mg | 1% |
| Iron, Fe | 0.27 mg | 0.95 mg | 1% |
| Magnesium, Mg | 15.9 mg | 56.0 mg | 4% |
| Phosphorus, P | 47.6 mg | 168 mg | 4% |
| Potassium, K | 104 mg | 367 mg | 2% |
| Sodium, Na | 0.28 mg | 1.00 mg | 0% |
| Zinc, Zn | 0.079 mg | 0.28 mg | 1% |
| Copper, Cu | 0.027 mg | 0.094 mg | 3% |
| Manganese, Mn | 0.18 mg | 0.62 mg | 8% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0.28 µg | 1.00 µg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.048 mg | 0.17 mg | 4% |
| Riboflavin | 0.011 mg | 0.040 mg | 1% |
| Niacin | 0.12 mg | 0.43 mg | 1% |
| Pantothenic acid | 0.065 mg | 0.23 mg | |
| Vitamin B-6 | 0.048 mg | 0.17 mg | 3% |
| Folate, total | 7.94 µg | 28.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 7.94 µg | 28.0 µg | |
| Folate, DFE | 7.94 µg | 28.0 µg | 2% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.017 g | 0.059 g | |
| Threonine | 0.057 g | 0.20 g | |
| Isoleucine | 0.058 g | 0.20 g | |
| Leucine | 0.092 g | 0.33 g | |
| Lysine | 0.075 g | 0.26 g | |
| Methionine | 0.020 g | 0.072 g | |
| Cystine | 0.015 g | 0.054 g | |
| Phenylalanine | 0.058 g | 0.21 g | |
| Tyrosine | 0.028 g | 0.10 g | |
| Valine | 0.075 g | 0.27 g | |
| Arginine | 0.096 g | 0.34 g | |
| Histidine | 0.033 g | 0.12 g | |
| Alanine | 0.068 g | 0.24 g | |
| Aspartic acid | 0.14 g | 0.51 g | |
| Glutamic acid | 0.27 g | 0.96 g | |
| Glycine | 0.063 g | 0.22 g | |
| Proline | 0.098 g | 0.34 g | |
| Serine | 0.071 g | 0.25 g |
Fatty acids (7)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.00028 g | 0.0010 g | |
| SFA 16:0 | 0.022 g | 0.077 g | |
| MUFA 18:1 | 0.018 g | 0.062 g | |
| PUFA 18:2 | 0.081 g | 0.28 g | |
| PUFA 18:3 | 0.0077 g | 0.027 g | |
| MUFA 20:1 | 0.0034 g | 0.012 g | |
| MUFA 22:1 | 0.0088 g | 0.031 g |
Source: USDA FoodData Central, FDC 168591: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in lotus seeds?
25 in 1 oz (28.35 g) of raw; 89 to 332 per 100 g across USDA's descriptions.
How much protein is in lotus seeds?
1g in 1 oz; 4.1 g per 100 g.
How much sodium is in lotus seeds?
0mg in 1 oz; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov