Calories and Nutritions in Lotus Root

A 100g serving of raw lotus root contains 74 calories, while a 100g serving of boiled lotus root provides 66 calories.

One kilogram (1000g) of raw lotus root contains 740 calories, whereas one kilogram (1000g) of boiled lotus root provides 660 calories.

Lotus root calories and protein amounts vary by size, with a single large raw root (350g) containing 259 calories and 9.1g of protein. Commercial packaged versions differ, as a serving of Shirakiku Boiled Lotus Root (85g or 3oz) contains 30 calories, while a serving of Dynasty Sliced Lotus Root (130g or 0.5 cup) provides 45 calories. A serving of Roland Whole Lotus Root (28g or 1oz) has 20 calories.

The nutritional profile of lotus root offers distinct advantages derived from the aquatic plant's density of vitamins, minerals, and dietary fiber. A summary of these positive attributes is outlined below.

• Boosts Immune System: The rhizome serves as a potent source of Vitamin C, an antioxidant essential for immune defense. A study by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function," confirms that adequate Vitamin C intake supports the epithelial barrier function against pathogens and promotes oxidant scavenging activity.
• Supports Cardiovascular Health: Lotus root contains significant potassium, which aids in vasodilation and blood pressure regulation. A review by Weaver, C. M. (2013), "Potassium and health," indicates that increasing dietary potassium intake is associated with a reduction in blood pressure and a lower risk of stroke.
• Promotes Digestive Health: The vegetable provides a substantial amount of dietary fiber, which adds bulk to stool and facilitates regular bowel movements. A meta-analysis by Yang, J., et al. (2012), "Effect of dietary fiber on constipation: a meta analysis,"demonstrates that fiber intake effectively increases stool frequency in patients with constipation.

The consumption of lotus root presents specific health risks if the vegetable is not prepared or stored correctly. An analysis of these potential health liabilities is provided here.

• Risk of Parasitic Infection: Raw aquatic plants can serve as vectors for waterborne parasites such as Fasciolopsis buski. A study by Keiser, J., & Utzinger, J. (2009), "Food-borne trematodiases," identifies raw or undercooked aquatic plants as the primary source of human infection for intestinal flukes. A healthier alternative is cooked daikon radish. A suggested amount is to limit consumption to one cup (100g) of thoroughly cooked root per day.
• High Starch Content: The root is rich in carbohydrates and starch, which can impact blood glucose levels if consumed in large quantities by individuals with diabetes. A study by Atkinson, F. S., et al. (2008), "International tables of glycemic index and glycemic load values: 2008," classifies root vegetables as having a moderate glycemic load, requiring portion control for metabolic management.

Yes, lotus roots are good for health when cooked properly because the vegetable provides essential nutrients that support immune function, digestion, and heart health. The vegetable's impact on the immune system is positive due to the high concentration of Vitamin C. A review by Wintergerst, E. S., et al. (2006), "Immune-enhancing role of vitamin C and zinc and effect on clinical conditions," notes that Vitamin C contributes to maintaining the redox integrity of cells and protects against reactive oxygen species. Regarding digestive health, the insoluble fiber content promotes regularity. A study by Slavin, J. L. (2013), "Fiber and prebiotics: mechanisms and health benefits,"confirms that fiber from root vegetables aids in laxation and gut health. For cardiovascular health, the potassium content helps counteract the effects of sodium. A study by Aburto, N. J., et al. (2013), "Effect of increased potassium intake on cardiovascular risk factors and disease," found that potassium intake reduces blood pressure in adults.

Yes, lotus root is effective for cleansing the digestive system due to the high content of dietary fiber and mucilage, which facilitate peristalsis and toxin removal. The fiber adds bulk to the stool, preventing constipation. A study by Mudgil, D., & Barak, S. (2013), "Composition, properties and health benefits of indigestible carbohydrate polymers as dietary fiber: a review," highlights that dietary fiber acts as a natural cleanser by reducing the transit time of waste in the gastrointestinal tract. The root also contains bioactive compounds that support gastrointestinal function. A comprehensive review by Mukherjee, P. K., et al. (2009), "The sacred lotus (Nelumbo nucifera) - phytochemical and therapeutic profile," confirms that the rhizome has been traditionally utilized to treat various digestive disorders due to its astringent and regulatory properties. Furthermore, the antioxidant compounds protect the digestive lining. A study by Hu, M., & Skibsted, L. H. (2002), "Antioxidative capacity of rhizome extract and rhizome knot extract of edible lotus (Nelumbo nucifera)," identifies phenolic compounds that reduce oxidative stress in the digestive system. A preferred consumption rate is 100 to 150 grams of cooked lotus root per serving, consumed 2 to 3 times a week.

The moisture content and processing method determine the calorie count of a lotus root variety. Dried lotus root and lotus root powder have the highest calorie values, ranging from 340 to 350 calories per 100 grams, a consequence of the water removal which concentrates the starch and carbohydrates. Fresh varieties, including both the 7-hole and 9-hole types, contain the lowest calorie value at 74 calories per 100 grams, representing the natural state of the vegetable which is composed largely of water. Cooking methods such as deep-frying to make chips will significantly increase the calorie count due to oil absorption, often exceeding 500 calories per 100 grams.

The origin of lotus root traces back to India and China, where the plant has been cultivated for over 3,000 years. The aquatic plant, Nelumbo nucifera, holds deep religious and cultural significance in Hinduism and Buddhism, symbolizing purity and rebirth. From its indigenous regions in Asia, the cultivation of lotus spread to Egypt and the Middle East approximately 2,500 years ago. The vegetable became an integral part of Chinese agriculture and cuisine during the Han Dynasty, eventually spreading to Japan and Korea where distinct culinary applications and cultivars developed.