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Per 100g
Nutrition data source: USDA FoodData Central
Yes, lotus root is highly nutritious. It is an excellent source of Vitamin C for immune support and dietary fiber for digestive health. It also contains essential minerals like potassium and copper, along with B-vitamins that support brain health.
A 100g serving of raw lotus root contains approximately 74 calories and 17.23g of carbohydrates. It is a low-fat vegetable, containing only 0.1g of fat per serving, making it a healthy addition to most balanced diets.
Lotus root is generally not considered keto-friendly because it is relatively high in starch, containing about 17g of carbs per 100g. While it is a healthy complex carbohydrate, it may exceed the daily carb limits for those on a strict ketogenic diet.
While it is possible to eat lotus root raw, it is not recommended due to the risk of parasites and its naturally bitter, astringent taste. It is safest and most palatable when blanched, boiled, or stir-fried to ensure any bacteria are destroyed and the flavor is softened.
Lotus root has a mild, slightly sweet flavor and a distinctively crunchy texture similar to a water chestnut. It is excellent at absorbing the flavors of the sauces or broths it is cooked in, making it a versatile ingredient in Asian cuisine.
To prepare lotus root, wash it thoroughly and peel the outer skin with a vegetable peeler. Slice it into rounds to reveal its unique hole pattern, and immediately soak the slices in water with a splash of vinegar or lemon juice to prevent the flesh from oxidizing and turning brown.
Yes, lotus root can support weight loss goals. Its high fiber content promotes a feeling of fullness and aids digestion, which can help reduce overall calorie intake throughout the day.
raw lotus root is a versatile ingredient found in cuisines around the world. With 74 calories per 100g and 2.6 grams of protein, it's a nutritious addition to many dishes.
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View all vegetable →Discover 0 recipes featuring raw lotus root with step-by-step instructions.
Browse recipes →Store whole, unwashed lotus root in the refrigerator wrapped in a damp paper towel inside a plastic bag for up to two weeks. If you have already sliced it, store the pieces in a container submerged in water in the fridge, changing the water daily to keep them fresh.
Yes, lotus root is naturally gluten-free and vegan. It is a plant-based root vegetable that provides a unique texture and essential nutrients like Vitamin B6 and potassium for those following restricted diets.
Fresh lotus root should be firm, heavy, and light brown or cream-colored. If the root feels soft or slimy, has dark soft spots on the skin, or if the internal holes appear mushy or black, it has likely spoiled and should be discarded.