Lotus Root Calories & Nutrition Calculator

Raw lotus root provides 44mg vitamin C per 100g — 49% of the daily value — at just 74 kcal. Among starchy vegetables, this is exceptionally high: potato has 19.7mg, sweet potato has 2.4mg, and taro has 4.5mg per 100g. Lotus root delivers 83% of orange's vitamin C (53.2mg) while serving as a carbohydrate-rich staple food ^[1][2].

The calorie density of 74 kcal/100g places lotus root between low-calorie vegetables like carrot (41 kcal) and starchy roots like potato (77 kcal) and taro (112 kcal). One root section (~120g) provides 89 kcal and 52.8mg vitamin C — more than enough vitamin C for half the daily requirement in a single side dish.

For food journaling, lotus root offers an uncommon combination: meaningful carbohydrate content (17.2g/100g) with high vitamin C. Ten slices (81g) provide 60 kcal and 35.6mg vitamin C (40% DV) — making it one of the most vitamin C-efficient starchy foods for tracking.

Raw lotus root delivers 556mg potassium (12% DV) and 4.9g dietary fiber (18% DV) per 100g. The potassium content is 55% higher than banana (358mg) and 71% higher than sweet potato (337mg). Among root vegetables, only water chestnut (584mg) and yam (816mg) deliver more potassium per 100g ^[1].

The fiber content at 4.9g per 100g is notably high for a starchy vegetable — nearly double that of potato (2.1g) and apple (2.4g), and comparable to pear (3.1g). The fiber includes both soluble and insoluble fractions, contributing to the crisp, slightly crunchy texture that lotus root retains even after cooking ^[2][3].

For nutrition journaling, lotus root simultaneously contributes to potassium and fiber targets more efficiently than most alternatives. Ten slices (81g) provide 450mg potassium (10% DV) and 4.0g fiber (14% DV) at just 60 kcal.

Boiled, drained lotus root retains 27.4mg vitamin C per 100g — 62% of the raw value (44mg). Potassium drops from 556mg to 363mg (35% loss) due to leaching into cooking water. Fiber also decreases from 4.9g to 3.1g (37% loss), and protein drops from 2.6g to 1.58g (39% loss). Calories fall slightly to 66 kcal/100g ^[1][4].

Research on lotus rhizome cooking methods indicates that steaming preserves more nutrients than boiling, as there is less direct water contact to leach water-soluble compounds. Deep-frying, while creating popular lotus chips, dramatically increases calorie density but is the least effective at preserving antioxidant properties [ref:5].

For food journaling, if using boiled lotus root, log 66 kcal/100g instead of 74 kcal. The vitamin C retention (62%) is relatively good for a boiled vegetable, but if vitamin C tracking is a priority, consider steaming or quick stir-frying to minimize losses.

Lotus root provides 2.6g protein per 100g at 74 kcal — a protein-per-calorie ratio of 0.035 g/kcal, which exceeds potato (0.027), sweet potato (0.018), taro (0.013), and cassava (0.009). While 2.6g is still modest in absolute terms, it is notable among starchy roots ^[1].

Phosphorus at 100mg per 100g (8% DV) is noteworthy — more than potato (57mg), sweet potato (47mg), or carrot (35mg). The calcium-to-phosphorus ratio is 0.45:1. Iron at 1.16mg (6% DV) is respectable, and copper at 0.26mg (29% DV) is notably high for a root vegetable ^[1][2].

For nutrition journaling, lotus root is a stronger protein and phosphorus contributor than most starchy vegetables. A 120g root section delivers 3.1g protein and 120mg phosphorus (10% DV) — a meaningful contribution from a side dish.

Lotus root (Nelumbo nucifera rhizome) has a distinctive cross-section featuring 10 symmetrical air chambers running the length of the root. These channels function as aerenchyma — air-conducting tissue that allows oxygen transport to submerged root systems in the lotus plant's aquatic habitat ^[3][ref:5].

This internal architecture has practical nutritional implications: the air chambers make lotus root less dense than solid starchy roots, meaning a given volume of lotus root contains less mass (and therefore fewer calories) than an equivalent volume of potato or taro. The chambers also create the distinctive visual pattern in lotus root slices used decoratively in Asian cuisine.

For food journaling, the hollow structure means visual portion estimation is less reliable than for solid roots. A thick lotus root slice looks bigger than an equivalent-weight potato slice. Always weigh lotus root for accurate tracking, as air content varies between root sections.