Lotus Seeds
Lotus seeds are a nutritious choice, offering a high protein content with minimal saturated fat. They are rich in dietary fiber, which supports digestive health. This seed variety is an excellent source of essential minerals such as potassium, magnesium, phosphorus, and iron. Additionally, it contains valuable B vitamins, including vitamin B6 and folate, which contribute to energy metabolism.
Macronutrient distribution
A Serving (28.35 g) of Lotus Seeds contains 104 calories, 4.8 g of protein, 20.2 g of carbohydrates, and 0.62 g of fat.
- Protein
- 4.8 g18%
- Carbs
- 20.2 g76%
- Fat
- 0.6 g5%
of calories
Calorie Burn
How long would it take to burn off 104 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)10 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (28.35 g)
Carbohydrates
- Carbohydrates20.2 / 313 g(6%)
- Dietary Fiber2.3 / 38 g(6%)
- Soluble Fiber0.57 g
- Insoluble Fiber1.7 g
- Total Sugars0.57 g
Fats
- Total Fat0.62 / 83 g(1%)
- Saturated Fat0.1 / 25 g(0%)
- Monounsaturated Fat0.12 g
- Polyunsaturated Fat0.37 g
- Omega-30.02 g
- Omega-60.33 g
- Omega-90.12 g
- Oleic Acid0.07 g
- Erucic Acid0.04 g
- Stearic Acid0.01 g
- Linoleic Acid0.33 g
- Palmitic Acid0.09 g
- Eicosenoic Acid0.01 g
- Alpha-Linolenic Acid (ALA)0.03 g
Protein
- Protein4.8 / 56 g(9%)
Amino Acids
- Lysine0.31 g
- Serine0.29 g
- Valine0.31 g
- Alanine0.28 g
- Cystine0.06 g
- Proline0.4 g
- Arginine0.4 g
- Histidine0.13 g
- Threonine0.24 g
- Isoleucine0.24 g
- Methionine0.09 g
- Tryptophan0.07 g
- Glutamic Acid1.1 g
- Aspartic Acid0.59 g
- Phenylalanine0.24 g
- Glycine0.26 g
- Leucine0.38 g
- Tyrosine0.12 g
Vitamins
- Vitamin A1.1 / 900 ug(0%)
- Vitamin B60.2 / 1.3 mg(15%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.05 / 1.3 mg(4%)
- Niacin (B3)0.5 / 16 mg(3%)
- Folate32.9 / 400 ug(8%)
- Pantothenic Acid (B5)0.27 / 5 mg(5%)
Minerals
- Calcium51.6 / 1,000 mg(5%)
- Iron1.1 / 8 mg(14%)
- Magnesium65.5 / 420 mg(16%)
- Phosphorus196.7 / 700 mg(28%)
- Potassium430.1 / 3,400 mg(13%)
- Sodium1.1 / 2,300 mg(0%)
- Zinc0.33 / 11 mg(3%)
- Copper0.11 / 0.9 mg(12%)
- Manganese0.73 / 2.3 mg(32%)
Other
- Water1.4 / 3,700 g(0%)
Sources
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