Lotus Root Nutrition Facts

Lotus root is the rhizome of the lotus plant, scientifically known as Nelumbo nucifera. It is a versatile vegetable commonly used in Asian cuisines, particularly in Chinese, Japanese, and Indian cooking. The lotus root is known for its unique appearance, with a series of holes or chambers that run through its length, giving it a distinctive pattern.

Lotus root is prized for its crunchy texture and mildly sweet flavour. It is often used as a vegetable ingredient in stir-fries, soups, stews, salads, and pickles. When cooked, lotus root retains its crispness, making it a popular addition to dishes that require a crunchy element.

In addition to its culinary uses, lotus root is also valued for its nutritional benefits. It is a good source of dietary fibre, vitamin C, vitamin B6, potassium, and various minerals. The fibre content of lotus root can help promote healthy digestion, while vitamin C acts as an antioxidant and supports the immune system.

It is also considered a low-calorie vegetable, making it suitable for those watching their calorie intake. When purchasing lotus roots, look for firm, unblemished roots with smooth surfaces. It is typically available in Asian grocery stores, and sometimes in specialty or health food stores. Fresh lotus root can be stored in the refrigerator for a week or so, but it’s best to use it as soon as possible to enjoy its optimal freshness.

Lotus Root Nutrition Facts

Nutrient Amount
Calories 74
Carbohydrates 17.2 grams
Protein 2.6 grams
Fat 0.1 grams
Fibre 4.9 grams
Vitamin C 44.1 milligrams (73% of Daily Value)
Potassium 556 milligrams (16% of Daily Value)
Vitamin B6 0.2 milligrams (11% of Daily Value)
Thiamine (Vitamin B1) 0.1 milligrams (8% of Daily Value)
Phosphorus 33 milligrams (3% of Daily Value)
Calcium 27 milligrams (3% of Daily Value)
Iron 0.4 milligrams (2% of Daily Value)

What Flavour Does Lotus Root Have?

The lotus root tastes mild with a tinge of bitterness and has a crisp, fibrous texture. It does a fantastic job of soaking up the flavours of the other components in the recipe. Any dish is made more visually appealing by the holes in the root, which also serve to store sauce similar to tubular spaghetti.

The taste of lotus root can be described as mildly sweet and slightly nutty. It has a delicate flavour that is not overpowering, making it versatile and suitable for a variety of culinary preparations. When cooked, lotus root retains its crunchiness, providing a pleasant texture to dishes.

Its taste is often enhanced by the flavours of other ingredients it is cooked with, as it absorbs and complements the seasonings and sauces used in different recipes. Overall, lotus root offers a unique and enjoyable taste experience in dishes from various Asian cuisines.

How can we use Lotus Root?

Raw: As long as the lotus root is still young, eating it uncooked is acceptable. The mature ones develop a harder, more fibrous exterior. Eat the root alone or try dipping it in gochujang for a spicy kick. The root tastes great when added raw to salads as well.

Stir-fry: This root maintains its crisp texture when cooked, unlike some veggies that do not, making it ideal for stir-fries. The root will take on the flavour of strong sauces like black bean, yakisoba, or Szechuan.

Boil: Boiling is a fantastic choice if you’re looking to cut back on your intake of fat. Boiled lotus root can be added to a bowl of mixed greens or drizzled with soy sauce.

What are the Health Benefits of Lotus Root?

Lotus root offers several health benefits due to its nutrient profile. Here are some of the key health benefits of lotus root:

Rich in Fiber

Lotus root is a good source of dietary fibre, which aids in digestion, promotes regular bowel movements, and helps maintain a healthy digestive system. Adequate fibre intake can also contribute to weight management and reduce the risk of conditions like constipation and diverticulitis.

Antioxidant Properties

Lotus root contains various antioxidants, including vitamin C and phytochemical compounds like alkaloids and flavonoids. These antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases such as heart disease, cancer, and inflammatory conditions.

Boosts the Immune System

The high vitamin C content in lotus root supports immune function by promoting the production of white blood cells and enhancing the body’s defence against infections and diseases. Vitamin C also acts as an antioxidant, protecting cells from damage.

Provides Essential Minerals

Lotus root is a good source of minerals like potassium, copper, and iron. Potassium is important for maintaining healthy blood pressure levels and supporting proper muscle and nerve function. Copper plays a role in red blood cell production and iron is essential for healthy blood and oxygen transport.

Supports Heart Health

Lotus root contains minimal fat and cholesterol while being rich in dietary fibre and potassium. This combination is beneficial for heart health as it helps manage cholesterol levels, promotes healthy blood pressure, and reduces the risk of cardiovascular diseases.

Anti-inflammatory Properties

Some compounds found in lotus roots, such as alkaloids and flavonoids, possess anti-inflammatory properties. These properties can help reduce inflammation in the body, alleviating symptoms of conditions like arthritis and promoting overall joint health.

Nutrient-Dense and Low in Calories

Lotus root is a nutrient-dense food that provides essential vitamins, minerals, and fibre while being relatively low in calories. This makes it a good addition to a balanced diet, supporting overall health and weight management.

It’s worth noting that individual health benefits may vary, and lotus root should be consumed as part of a well-rounded diet. As with any dietary considerations, it’s recommended to consult with a healthcare professional or a registered dietitian for personalized advice based on your specific health needs and circumstances.

How to Store Lotus Root?

To store lotus root and maintain its freshness, follow these steps:

  1. Choose fresh lotus root: When purchasing lotus root, select ones that are firm, with no soft spots or signs of mould. The skin should be smooth and free from blemishes.
  2. Store in a cool, dark place: If you plan to use the lotus root within a few days, you can store it in a cool, dark pantry or cupboard. Keep it away from direct sunlight and sources of heat.
  3. Refrigeration: For longer storage, place the lotus root in a perforated plastic bag or wrap it loosely in a damp cloth. Store it in the refrigerator’s vegetable compartment or the crisper drawer. This will help maintain its moisture and prevent it from drying out.
  4. Check regularly: Periodically check the stored lotus root for any signs of spoilage, such as softness, mould, or an unpleasant odour. Remove any damaged or spoiled parts before using.
  5. Use within a week: Lotus root is best when consumed within a week of purchase. The texture and taste may deteriorate if stored for too long.

Remember that lotus root is a fresh vegetable and its quality can decline over time. Therefore, it’s recommended to use it as soon as possible for the best flavour and texture.

Does Lotus Root Cause Any Allergy?

Lotus root can cause allergies much like practically any other food. Even though lotus root is not regarded as a common allergen, food allergies can appear suddenly at different times during life. Hives, wheezing, tongue swelling, or lightheadedness are some of the signs of a lotus root allergy.

An allergist will look at what you ate and when your symptoms started to see if lotus root is the source of your problems. For diagnosis, a blood test or skin prick test may be done. If you think you may be allergic to lotus root, consult a doctor.

Can we Eat Raw Lotus Root?

While lotus root is typically cooked before consumption, it can also be eaten raw in certain circumstances. Raw lotus root has a crunchy texture and a mildly sweet, nutty flavour. However, there are a few considerations to keep in mind:

  1. Freshness and Quality: It’s essential to choose fresh, clean lotus root when planning to eat it raw. Ensure that the lotus root is free from any signs of spoilage, such as soft spots, mould, or a foul odour.
  2. Safety and Cleanliness: Wash the lotus root thoroughly under running water to remove any dirt or contaminants. You may also want to scrub the surface gently using a vegetable brush.
  3. Peeling and Slicing: It is common to peel the outer skin of lotus root before consuming it raw. Use a vegetable peeler to remove the tough outer layer. Once peeled, you can slice or julienne the lotus root into thin pieces or matchstick-like strips.
  4. Freshness and Texture: Raw lotus root is best when it is fresh, crisp, and firm. It may lose its crunchiness and become less appealing if stored for a long time or exposed to air for an extended period.
  5. Culinary Uses: Raw lotus root can be enjoyed as a refreshing addition to salads, slaws, or as a crunchy component in raw vegetable platters. Its mild flavour pairs well with various dressings, dips, or even eaten plain.

Keep in mind that raw lotus root may not be suitable for everyone. Some individuals may find the raw texture or taste less palatable, and it may be harder to digest compared to cooked lotus root. If you have any concerns or specific dietary restrictions, it’s best to consult with a healthcare professional or a registered dietitian before incorporating raw lotus root into your diet.


In conclusion, lotus root is a nutritious vegetable that offers several health benefits. It is a good source of dietary fibre, vitamins, and minerals, including vitamin C, potassium, and iron. These nutrients contribute to a healthy digestive system, support immune function, promote heart health, and provide antioxidant and anti-inflammatory properties.

Furthermore, lotus root is a low-calorie vegetable, making it a suitable addition to a balanced diet, especially for those aiming for weight management. Its mild and slightly nutty taste adds a unique flavour to dishes while retaining a satisfying crunch when cooked.

Incorporating lotus root into your diet can provide a range of health benefits, but it’s important to remember that it is just one component of a varied and well-rounded eating plan. As always, consult with a healthcare professional or a registered dietitian for personalized nutrition advice tailored to your individual needs and health goals.