Lotus root, cooked
Common food
Photo: Wikipedia
Cooked lotus root is a starchy, aquatic vegetable with a crisp, crunchy texture and a mild, slightly sweet flavor. Its distinctive appearance features a series of holes when sliced, making it a visually striking ingredient. Nutritionally, it is a low-calorie, high-fiber carbohydrate source.
Calorie split: 7% protein · 68% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love it for its unique, satisfying crunch that holds up beautifully in stir-fries and soups, and for its mild flavor that absorbs sauces and seasonings. It's a beloved ingredient in many Asian cuisines, symbolizing purity and elegance.
⚠️ Watch-outs & how to enjoy it better
Its high starch content can cause a quicker blood-sugar rise compared to non-starchy vegetables. To counteract this, pair it with protein (like pork or tofu) and healthy fats (like sesame oil) in a balanced meal. Also, its porous texture can absorb a lot of oil during frying, so lighter cooking methods like steaming or boiling are healthier options.
Key benefits
- Good source of dietary fiber for digestive health.
- Provides essential minerals like potassium and copper.
- Contains vitamin C, an antioxidant.
- Low in calories and naturally fat-free.
🍽️ 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 submerged in muddy water.
Full nutrition (USDA data · scales with serving)
| Water | 79.2 g |
| Energy | 87.0 kcal |
| Protein | 1.5 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 15.5 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 0.49 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 0.87 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 76.0 mg |
| Potassium, K | 352 mg |
| Sodium, Na | 165 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 26.5 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.29 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 24.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.69 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.38 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.92 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.88 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.74 g |
| PUFA 18:2 | 0.66 g |
| PUFA 18:3 | 0.09 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 |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Lotus root, cooked, boiled, drained, without salt — USDA does not publish this profile for Lotus root.
| 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
Why does lotus root sometimes turn dark when cooked?
This is due to oxidation of its polyphenol compounds when exposed to air. To prevent this, you can soak the cut pieces in water with a splash of vinegar or lemon juice before cooking.
Is the lotus root I buy the same as the lotus flower?
Yes, it is the edible rhizome (underground stem) of the same Nelumbo nucifera plant that produces the iconic lotus flower and seeds.
How do I choose a good lotus root?
Look for roots that are firm and heavy for their size, with smooth, unblemished skin. Avoid any that feel soft, have deep bruises, or show signs of mold.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.87 kcal/g · 7% calories from protein · 3.0 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.