Cooked Lotus root Nutrition Facts


Cooked Lotus root have 0 milligrams of Cholesterol and 0.07 grams of fat.

100 grams of Cooked Lotus root contain 66 calories, the 3% of your total daily needs.

100 grams of Cooked Lotus root contain 16.02 grams of carbohydrates, 3.1 grams of fiber, 1.58 grams of protein, 45 milligrams of sodium, and 81.42 grams of water

It also contains some important vitamins you can see below: Vitamin C (27.4 mg), Vitamin B-9 (8 mg) or Vitamin B-3 (0.3 mg).

Nutrients in Cooked Lotus root

Energy

66 kcal

An average adult needs 2,000 calories per day, so you may have 66 calories from 100 grams of Cooked Lotus root, the 3% of your total daily needs.

Carbohydrates

16.02 gr

100 grams of Cooked Lotus root contain 16.02 grams of carbohydrates, the 5% of your total daily needs.

Sugars

0.5 mg

100 grams of Cooked Lotus root contain 0.5 grams of sugars.

Dietary fiber

3.1 g

An average adults needs 25 grams of fiber per day. 100 grams of Cooked Lotus root have 3.1 gr of dietary fiber, the 12% of your total daily needs.

Sodium

45 mg

100 grams of Cooked Lotus root contain 45 milligrams of Sodium, the 3% of your total daily needs.

Water

81.42 g

100 grams of Cooked Lotus root contain 81.42 grams of water, the 81.4% of the total weight.

Protein

1.58 g

100 grams of Cooked Lotus root contain 1.58 grams of protein, the 3% of your total daily needs.
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How many vitamins in Cooked Lotus root

People with low levels of vitamin in diet can suffer deficiency diseases. Vitamins are really important substances for the body's health. For this reason we recommend you maintain a balanced vitamins intake.

The essential vitamins present in Cooked Lotus root are: Vitamin C (27.4 mg), Vitamin B-9 (8 mg) and Vitamin B-3 (0.3 mg).

Vitamin C

27.4 mg

Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-. 27.4 milligrams of Vitamin C can be found on every 100 grams of Cooked Lotus root, the 46% of the total daily recommended Vitamin C intake.

Vitamin E

0.01 mg

Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes. 0.01 milligrams of Vitamin E can be found on every 100 grams of Cooked Lotus root, the 0% of the total daily recommended Vitamin E intake.

Vitamin K

0.1 µg

The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included. 100 grams of Cooked Lotus root contains 0.1 micrograms of Vitamin K, that’s the 0% of the daily recommended value for an adult.

Vitamin B-1

0.12 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Cooked Lotus root contains 0.12 milligrams of Vitamin B-1, that’s the 8% of the daily recommended value for an adult.

Vitamin B-2

0.01 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Cooked Lotus root contains 0.01 milligrams of Vitamin B-2, that’s the 1% of the daily recommended value for an adult.

Vitamin B-3

0.3 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Cooked Lotus root contains 0.3 milligrams of Vitamin B-3, that’s the 2% of the daily recommended value for an adult.

Vitamin B-5

0.3 mg

Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis. 0.3 milligrams of Vitamin B5 can be found on every 100 grams of Cooked Lotus root, the 3% of the total daily recommended Vitamin B-5 intake.

Vitamin B-9

8 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Cooked Lotus root contains 8 micrograms of Vitamin B-9, that’s the 2% of the daily recommended value for an adult.
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Minerals in Cooked Lotus root

There are 2 kinds of minerals your body needs: macrominerals and microminerals. Your body needs larger amounts of macrominerals than trace minerals. Prominent Macrominerals or major minerals are Sodium, Potassium, Calcium or Magnesium. The trace or Micromineral group is made up of iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Potassium (363 mg), Phosphorus (78 mg) and Sodium (45 mg) are some of the minerals present in Cooked Lotus root.


Calcium

26 mg

Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones. 100 grams of Cooked Lotus root contains 26 milligrams of calcium, that’s the 3% of the daily recommended value for an adult.

Iron

0.9 mg

Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-. 0.9 milligrams of iron can be found on every 100 grams of Cooked Lotus root, the 5% of the total daily recommended iron intake.

Potassium

363 mg

Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension. 100 grams of Cooked Lotus root contains 363 milligrams of potassium, that’s the 8% of the daily recommended value for one person.

Magnesium

22 mg

Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system. 22 milligrams of magnesium can be found on every 100 grams of Cooked Lotus root, the 6% of the total daily recommended magnesium intake.

Phosphorus

78 mg

Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body. In 100 grams of Cooked Lotus root, you can find 78 milligrams of phosphorus. It provides the 8% of the daily recommended value for the average adult.

Sodium

45 mg

Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves. 45 milligrams of sodium can be found on every 100 grams of Cooked Lotus root, the 3% of the total daily recommended sodium intake.

Zinc

0.33 mg

Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV). In 100 grams of Cooked Lotus root, you can find 0.33 milligrams of zinc. It provides the 2% of the daily recommended value for the average adult.

Copper

0.21 mg

The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume. 100 grams of Cooked Lotus root contains 0.21 milligrams of copper, that’s the 11% of the daily recommended value for a person.

Manganese

0.22 mg

Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body. In 100 grams of Cooked Lotus root, you can find 0.22 milligrams of manganese. It provides the 11% of the daily recommended value for the average adult.

Selenium

0.6 µg

Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system. 0.6 micrograms of selenium can be found on every 100 grams of Cooked Lotus root, the 1% of the total daily recommended selenium intake.
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Calories in Cooked Lotus root

We need an average of 2,000 calories per day to maintain body functions. 100 grams of Cooked Lotus root have 66 calories, the 3% of your total daily calorie needs.

Calories

66 Kcal

There are various gender and age groups to calculate the average Kcal intake per day.
A Sedentary women aged 14 to 25 years needs between 1,800 and 2,000 calories daily. However, a sedentary women aged 26 to 50 need 1,800 calories, while high active women with the same age need 2,200 calories.

Fats and Cholesterol

Total Fat

0.07 g

100 grams of Cooked Lotus root have 0.07 gr of total fat, the 0% of your total daily needs.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.

Saturated Fat

0.02 g

In 100 grams of Cooked Lotus root you can find the 0% of your total daily needs (0.02 grams of saturated fat).

Monounsaturated fatty acids

0.01 g

Polyunsaturated fatty acids

0.01 g

Data Facts Table of Cooked Lotus root

  per 100gr Daily value
NUTRIENTS
Energy 66 kcal 3 %
Total fat 0.07 g 0 %
Carbohydrates 16.02 gr 5 %
Cholesterol 0 mg 0 %
Sodium 45 mg 3 %
Water 81.42 mg 81.4 %
Protein 1.58 g 3 %
VITAMINS
Vitamin A - -
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C 27.4 mg 46 %
Vitamin D - -
Vitamin E 0.01 mg 0 %
Vitamin K 0.1 mg 0 %
Vitamin B-1 0.12 µg 8 %
Vitamin B-2 0.01 mg 1 %
Vitamin B-3 0.3 mg 2 %
Vitamin B-5 0.3 mg 3 %
Vitamin B-9 8 mg 2 %
MINERALS
Calcium 26 mg 3 %
Iron 0.9 mg 5 %
Potassium 363 mg 8 %
Phosphorus 78 mg 8 %
Sodium 45 mg 3 %
Zinc 0.33 mg 2 %
Copper 0.21 mg 11 %
Fluorine - -
Manganese 0.22 mg 11 %
Selenium 0.6 µg 1 %