Lotus root, cooked, boiled, drained, with salt
* 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 27.4 MG | 30% | |
| Thiamin | 0.1 MG | 11% | |
| Riboflavin | 0.0 MG | 1% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.2 MG | 13% | |
| Folate, total | 8 UG | 2% | |
| Choline, total | 25.4 MG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 26 MG | 2% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 22 MG | 5% | |
| Phosphorus, P | 78 MG | 6% | |
| Potassium, K | 363 MG | 8% | |
| Sodium, Na | 281 MG | 12% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.2 MG | 24% | |
| Manganese, Mn | 0.2 MG | 10% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Low in calories with 66 kcal per 100g.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (3.1g per 100g).
- Good source of Copper, Cu (24% DV).
- Good source of Vitamin C, total ascorbic acid (30% DV).
About Lotus root, cooked, boiled, drained, with salt
This starchy aquatic vegetable is the edible rhizome of the lotus plant, commonly used in Asian cuisines. When cooked by boiling and draining, it develops a tender yet slightly crunchy texture with a mild, slightly sweet flavor. The white to pale yellow flesh contains distinctive holes running through its length, making it visually unique. A 100-gram serving provides 66 calories, with the majority coming from complex carbohydrates (16g). It's notably high in dietary fiber at 3.1g per serving, supporting digestive health and promoting feelings of fullness. The minimal fat content (0.1g) and modest protein (1.6g) make it a light addition to meals.
In cooking, this versatile ingredient shines in soups, stir-fries, and braised dishes. Its firm texture holds up well to various cooking methods, from quick sautéing to long simmering. In Japanese cuisine, it's often pickled or used in tempura, while in Chinese cooking, it appears in hot pots and as a crunchy element in salads. The vegetable also takes well to deep-frying, creating a crispy exterior while maintaining its characteristic texture inside. Its mild flavor makes it an excellent carrier for sauces and seasonings, and it's frequently paired with ingredients like soy sauce, ginger, and garlic. For those monitoring sodium intake, it's worth noting that salted preparations can significantly increase the sodium content.
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