Lotus Seeds Nutrition Facts and Health Benefits

Lotus seeds are a nutritious food with many potential health benefits, including improved digestion, reduced risk of cardiovascular disease, and support for healthy brain function. Learn more about the benefits of lotus seeds by reading the whole article.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 26, 2022.

Lotus seeds (Nelumbo nucifera), also known as foxnuts, are the lotus plant seeds, which are native to Asia and is an important symbol in Hindu and Buddhist cultures.

Lotus seeds have a long history of use in traditional medicine and have been recognized for their health benefits for centuries.

One of the main nutrients found in lotus seeds is protein, which is essential for the growth and repair of tissues in the body.

Lotus seeds are also a good source of carbohydrates, fiber, and various minerals such as potassium, iron, and zinc., important for people on a plant-based diet.

In addition to these nutrients, lotus seeds contain antioxidants and flavonoids, which can help to protect the body against oxidative stress and inflammation.

Some potential health benefits of consuming lotus seeds include improving digestion, reducing the risk of cardiovascular disease, and supporting healthy brain function.

Lotus seeds may also have anti-diabetic properties and may be useful in helping to lower blood sugar levels in people with diabetes.

Lotus Seeds Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of lotus seeds:

  • Energy: 89 calories
  • Carbs: 17.3 grams
  • Protein: 4.13 grams
  • Fat: 0.53 grams
  • Saturated Fat: 0.088 grams

Jump to a section where you can learn more about lotus seeds nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Lotus Seeds

Thanks to a significant amount of specific vitamins and minerals, lotus seeds could provide several health benefits.

Continue reading to discover the potential benefits of consuming lotus seeds.

May Boost Calcium Absorption

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Lotus Seeds Nutrition Facts

Continue reading to find out the following lotus seeds nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on lotus seeds macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate6% DV17.3 g
Protein8% DV4.13 g
Fat1% DV0.53 g

Vitamin Content

Lotus Seeds are not an excellent source of any particular vitamin.

However, they contain a good amount of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Here's the full lotus seeds vitamin content per 100g:

Vitamin A0% DV13 IU
Vitamin C0% DV0 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)14% DV0.171 mg
Vitamin B2 (Riboflavin)3% DV0.04 mg
Vitamin B3 (Niacin)3% DV0.429 mg
Vitamin B5 (Pantothenic acid)5% DV0.228 mg
Vitamin B6 (Pyroxidine)10% DV0.168 mg
Vitamin B9 (Folate)7% DV28 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E0% DV0 mg
Vitamin K0% DV0 µg

Mineral Content

Lotus Seeds are excellent source of Manganese.

They also contain a good amount of Copper, Magnesium, and Phosphorus and some Iron, and Potassium.

Here's the full lotus seeds mineral content per 100g:

Calcium3% DV44 mg
Copper10% DV0.094 mg
Fluoride0% DV0 mg
Iron5% DV0.95 mg
Magnesium13% DV56 mg
Manganese27% DV0.621 mg
Phosphorus13% DV168 mg
Potassium8% DV367 mg
Selenium0% DV0 μg
Sodium0% DV1 mg
Zinc3% DV0.28 mg

Protein and Amino Acid Profile

Lotus Seeds contain 4.1 g of protein per 100 g, or in other words, lotus seeds provide 4.64 g of protein per 100 kcal.

Unlike the most other plant proteins, protein in lotus seeds contains all nine essential amino acids, so lotus seeds are considered a complete protein source.

Histidine OK15% DV0.115 g
Isoleucine OK14% DV0.205 g
Leucine OK11% DV0.326 g
Lysine OK12% DV0.264 g
Methionine OK7% DV0.072 g
Phenylalanine OK14% DV0.206 g
Threonine OK17% DV0.2 g
Tryptophan OK20% DV0.059 g
Valine OK14% DV0.266 g

Fat Breakdown

Around 5% of the calories in lotus seeds are from fat. Lotus Seeds have 0.53 grams or 1% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Lotus Seeds fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, lotus seeds is cholesterol free.

Lotus Seeds do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat1% DV0.53 g
Saturated Fat0% DV0.088 g
Monounsaturated Fatdo not have a %DV0.104 g
Polyunsaturated Fatdo not have a %DV0.312 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

78% of the calories in lotus seeds come from carbohydrates.

Carbs in lotus seeds are mostly starch (100%), followed by fiber and sugars.

When it comes to sugars, lotus seeds are almost sugar-free.

Total Carbohydrate6% DV17.3 g
Dietary Fiber0% DV0 g
Sugars0% DV0 g
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