Lotus root, raw
* 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 | 44 MG | 49% | |
| Thiamin | 0.2 MG | 13% | |
| Riboflavin | 0.2 MG | 17% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.3 MG | 15% | |
| Folate, total | 13 UG | 3% | |
| 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 | 45 MG | 3% | |
| Iron, Fe | 1.2 MG | 6% | |
| Magnesium, Mg | 23 MG | 5% | |
| Phosphorus, P | 100 MG | 8% | |
| Potassium, K | 556 MG | 12% | |
| Sodium, Na | 40 MG | 2% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.3 MG | 29% | |
| Manganese, Mn | 0.3 MG | 11% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 74 kcal per 100g.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (4.9g per 100g).
- Good source of Copper, Cu (29% DV).
- Good source of Vitamin C, total ascorbic acid (49% DV).
About Lotus root, raw
This aquatic vegetable grows as a segmented rhizome from the lotus plant, featuring a distinctive wheel-like pattern of holes when sliced. Its crisp, starchy texture and mild, slightly sweet flavor make it a versatile ingredient in many cuisines. Rich in dietary fiber, it supports digestive health and promotes feelings of fullness. The vegetable also contains a notable amount of vitamin C, which aids immune function and acts as an antioxidant. With its low fat content and moderate carbohydrate levels, it fits well into balanced eating plans.
In the kitchen, this ingredient shines in both raw and cooked preparations. When eaten fresh, it adds satisfying crunch to salads or serves as a refreshing snack with dips. Cooking methods like stir-frying, braising, or adding to soups help mellow its raw edge while maintaining some bite. It's a popular addition to Asian-inspired dishes, often paired with soy sauce, ginger, or sesame oil. The natural starches help it absorb surrounding flavors, making it a great vehicle for marinades and sauces. For those watching blood sugar, its fiber content helps slow digestion and moderate glucose impact.
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