Lotus root, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Boiled lotus root transforms from a dense, starchy rhizome into a tender-crisp, slightly crunchy vegetable with a mild, subtly sweet and earthy flavor. Its distinctive cross-section reveals a beautiful, lace-like pattern of holes. Nutritionally, it's a low-calorie, high-fiber carbohydrate source, providing sustained energy without significant fat.
💚 Why it's loved
People adore it for its unique, satisfying crunch that holds up beautifully in stir-fries and soups, and for its mild flavor that acts as a perfect canvas for sauces and spices. It's a beloved ingredient in many Asian cuisines, symbolizing purity and resilience.
⚠️ Watch-outs & how to enjoy it better
Its mild flavor can be perceived as bland or starchy by some, and its high carbohydrate content means portion control is key for those monitoring blood sugar. To counteract this, pair it with protein (like shrimp or tofu) and healthy fats (like sesame oil) in a meal, and avoid overcooking to preserve its fiber and texture.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Very low in fat and calories, suitable for weight management.
- Contains vitamin C and potassium.
- Provides resistant starch, which may support gut health.
- Gluten-free and naturally vegan.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The holes in lotus root are actually air canals that allow the plant to breathe while rooted in muddy pond bottoms, and they create the iconic sliced pattern used in decorative garnishes.
Full nutrition (scales with serving)
| Water | 81.4 g |
| Energy | 66.0 kcal |
| Energy | 278 kj |
| Protein | 1.6 g |
| Total lipid (fat) | 0.07 g |
| Ash | 0.91 g |
| Carbohydrate, by difference | 16.0 g |
| Fiber, total dietary | 3.1 g |
| Total Sugars | 0.50 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 0.90 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 363 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.22 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 27.4 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.30 mg |
| Pantothenic acid | 0.30 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 25.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.03 g |
| Leucine | 0.04 g |
| Lysine | 0.06 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.03 g |
| Arginine | 0.05 g |
| Histidine | 0.02 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.22 g |
| Glutamic acid | 0.08 g |
| Glycine | 0.10 g |
| Proline | 0.08 g |
| Serine | 0.04 g |
FAQ
How do I keep boiled lotus root from turning brown?
After slicing, immediately submerge the pieces in water with a splash of vinegar or lemon juice. This acidic bath inhibits the enzyme responsible for oxidation and browning.
Is boiled lotus root good for weight loss?
Yes, it can be. At only 66 kcal per 100g with 3.1g of fiber, it's a filling, low-energy-density food that can help you feel full on fewer calories, making it a smart addition to a calorie-controlled diet.
What's the difference between lotus root and water chestnut?
They are completely different plants. Lotus root is the rhizome of the lotus flower and has a starchy, potato-like texture when cooked. Water chestnut is a tuber from an aquatic grass and is prized for its crisp, apple-like crunch even after cooking.