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Puffed Lotus Seeds.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

Recipes with puffed lotus seeds + Add to pantry

SERVING

CALORIES

347

PROTEIN

9.7g

CARBS

76.9g

FAT

0.10g

FIBER

5.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories347kcal—

Protein9.7g19%

Carbohydrates76.9g28%

Fiber5.5g20%

Sugar0.10g0%

Total fat0.10g0%

Saturated fat0.02g0%

Cholesterol0mg0%

Water10g—

MINERALS

Sodium1.0mg0%

Potassium500mg11%

Calcium60mg5%

Iron1.4mg8%

Magnesium100mg24%

Phosphorus150mg12%

Zinc0.50mg5%

Copper0.20mg22%

Manganese0.50mg22%

Selenium2.0µg4%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K0.10µg0%

Thiamin (B1)0.20mg17%

Riboflavin (B2)0.05mg4%

Niacin (B3)0.50mg3%

Pantothenic acid (B5)0.10mg2%

Vitamin B60.10mg6%

Folate (B9)20µg5%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup5.6g

1 tablespoon87.7g

1 teaspoon263.2g

1 oz3.5g

1 lb0.2g

1 ml1315.8g

1 liter1.3g

HEALTH BENEFITS

Why eat it.

✓Good source of plant-based protein and fiber.
✓Rich in magnesium, which supports muscle and nerve function.
✓Low in calories and fat, making it a healthy snack.
✓Contains antioxidants that help protect cells from damage.
✓May help regulate blood sugar levels due to its low glycemic index.

COOKING TIPS

In the kitchen.

1Lightly roast in a pan with a touch of ghee or oil and spices for a crunchy snack.
2Add to trail mixes, cereals, or yogurt for added texture and nutrition.
3Can be used as a thickening agent in curries or gravies after grinding into a powder.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dry place.
Keep away from direct sunlight and moisture to prevent spoilage.
Can be stored for several months if kept properly.

FAQ

Frequently asked questions.

Are puffed lotus seeds healthy?

Yes, puffed lotus seeds are highly nutritious, being low in calories and virtually fat-free. They are a great source of plant-based protein, fiber, and essential minerals like magnesium, which supports heart and nerve health.

Are puffed lotus seeds good for weight loss?

Puffed lotus seeds are an excellent snack for weight loss because they are low in calories (347 per 100g) and high in fiber. The fiber and protein content help promote satiety, keeping you full for longer periods and reducing overall calorie intake.

Are puffed lotus seeds gluten-free and vegan?

Yes, puffed lotus seeds are naturally gluten-free and vegan. They are a plant-based seed harvested from the lotus flower, making them an ideal snack for those with gluten sensitivities or those following a vegan lifestyle.

Can diabetics eat puffed lotus seeds?

Yes, puffed lotus seeds have a low glycemic index, which means they cause a slow and steady rise in blood sugar rather than a sharp spike. This makes them a safe and healthy snack option for individuals managing diabetes.

Are puffed lotus seeds keto-friendly?

Puffed lotus seeds are generally not considered keto-friendly as they contain about 76.9g of carbohydrates per 100g. While they are healthy, the high carb count makes them difficult to fit into a strict ketogenic diet.

How do you cook or prepare puffed lotus seeds?

The most popular way to prepare them is by dry-roasting them in a pan until they become crunchy. You can then toss them with a small amount of olive oil or ghee and season with salt, turmeric, or chili powder for a savory snack.

What do puffed lotus seeds taste like?

Plain puffed lotus seeds have a very mild, neutral flavor and a texture similar to popcorn but slightly denser. Because they are neutral, they are excellent at absorbing the flavors of spices, seasonings, or sauces they are cooked with.

How much protein is in puffed lotus seeds?

Puffed lotus seeds contain approximately 9.7 grams of protein per 100 grams. This makes them a valuable source of plant-based protein, especially for vegetarians and vegans looking to supplement their daily intake.

How should I store puffed lotus seeds?

Store them in an airtight container in a cool, dry place to prevent them from becoming soggy. If they lose their crunch due to humidity, you can lightly re-roast them in a dry pan for a few minutes to restore their texture.

What are the specific health benefits of the magnesium in lotus seeds?

The magnesium in puffed lotus seeds is crucial for maintaining healthy muscle and nerve function. It also aids in protein synthesis, blood glucose control, and helps regulate blood pressure, contributing to overall cardiovascular health.

RECIPES