Lotus root, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Cooked lotus root boasts a unique, slightly sweet flavor and a crisp-tender texture with a beautiful, intricate pattern, often featured in Asian cuisine. --- RECIPE --- Servings: 2-3 Prep Time: 20 minutes Ingredients: - 1 medium lotus root - Water for boiling - 1 tablespoon rice vinegar (optional, to prevent discoloration) - Salt to taste Instructions: 1. Peel the lotus root and slice into 1/4-inch thick rounds. Immediately place in water with a splash of vinegar to prevent browning. 2. Bring a pot of water to a boil. Add lotus root slices and cook for 10-15 minutes, or until tender-crisp. 3. Drain well and rinse with cold water. Serve as a side or add to stir-fries.
Per 100g reference serving, Lotus root, cooked provides 87 kcal of energy, 1.54g protein (7% of calories), 15.5g total carbohydrates (68% of calories, including 3g dietary fiber and 0.49g sugars), and 2.61g total fat (25% of calories).
Vitamins Profile in Lotus root, cooked (Per 100g)
Track how Lotus root, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 26.5 mg | 29.4% DV |
| Vitamin A (RAE) | 11 µg | 1.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.39 mg | 2.6% DV |
| Vitamin K (Phylloquinone) | 2.2 µg | 1.8% DV |
| Vitamin B1 (Thiamin) | 0.123 mg | 10.2% DV |
| Vitamin B2 (Riboflavin) | 0.01 mg | 0.8% DV |
| Vitamin B3 (Niacin) | 0.291 mg | 1.8% DV |
| Vitamin B6 (Pyridoxine) | 0.227 mg | 13.4% DV |
| Total Folate (Vitamin B9) | 8 µg | 2% DV |
| Folate (Dietary Folate Equivalents) | 8 µg | 2% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 24.8 mg | 4.5% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
Minerals & Electrolytes in Lotus root, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.87 mg | 4.8% DV |
| Calcium (Ca) | 26 mg | 2% DV |
| Magnesium (Mg) | 21 mg | 5% DV |
| Potassium (K) | 352 mg | 7.5% DV |
| Zinc (Zn) | 0.32 mg | 2.9% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 76 mg | 6.1% DV |
| Copper (Cu) | 0.21 mg | 23.3% DV |
| Sodium (Na) | 165 mg | 7.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.085 g | 5.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.659 g | 4.7% DV |
| Monounsaturated Fat (MUFA) | 0.917 g | 3.1% DV |
| Polyunsaturated Fat (PUFA) | 0.744 g | 3.7% DV |
| Saturated Fat (SFA) | 0.686 g | 3.4% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Lotus root, cooked contains 87 calories (kcal), 1.54g of protein, 15.5g of carbohydrates (3g fiber, 0.49g total sugars), and 2.61g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Lotus root, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -4.71 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Lotus root, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Lotus root, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.