Seeds, lotus seeds, 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 | 0 MG | 0% | |
| Thiamin | 0.2 MG | 14% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 28 UG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 44 MG | 3% | |
| Iron, Fe | 1.0 MG | 5% | |
| Magnesium, Mg | 56 MG | 13% | |
| Phosphorus, P | 168 MG | 13% | |
| Potassium, K | 367 MG | 8% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 10% | |
| Manganese, Mn | 0.6 MG | 27% |
Nutrition Highlights
- Low in calories with 89 kcal per 100g.
- Very low in fat (0.5g per 100g).
- Good source of Manganese, Mn (27% DV).
About Seeds, lotus seeds, raw
These small, ivory-colored seeds come from the lotus plant and have been a staple in Asian cuisine for centuries. With a mild, slightly sweet flavor and a tender texture when cooked, they are often used in both savory and sweet dishes. They can be eaten raw, though they are more commonly dried and then soaked or boiled before use. In traditional cooking, they appear in soups, congee, and stir-fries, and are also ground into flour or paste for desserts like mooncakes and sweet soups.
Nutritionally, they offer a modest amount of plant-based protein and are low in fat, making them a light yet nourishing option. While they contain minimal fiber in their raw form, they still provide essential minerals such as magnesium and potassium. Their low calorie content and gentle digestibility make them a suitable choice for those seeking a calming, easy-to-incorporate ingredient in a balanced diet.
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