Lotus Stem Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of lotus stem contains 120 calories, 2.8g protein, 14.5g carbs, and 6g fat. Lotus Stem is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 kcal | 6% |
| Protein | 2.8g | 6% |
| Carbohydrates | 14.5g | 5% |
| Total Fat | 6.0g | 8% |
| Fiber | 3.5g | 12% |
| Sodium | 280.0mg | 12% |
| Potassium | 28.0mg | 1% |
| Calcium | 25.0mg | 2% |
| Iron | 365.0mg | 2028% |
| Magnesium | 0.40mg | 0% |
| Zinc | 78.0mg | 709% |
| Vitamin C | 0.16mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 5.0mg | 0% |
Is Lotus Stem Good for You?
Yes, Lotus Stem is a nutritious vegetable that offers meaningful dietary benefits. It provides 3.5g of fiber (13% DV) per 100g for digestive health, along with notable amounts of zinc (78mg, 709% DV) and iron (365mg, 2028% DV) for immune function and oxygen transport. Its low calorie count at 120 kcal per 100g makes it a weight-friendly choice.
Key Health Benefits of Lotus Stem
Excellent Fiber Content: With 3.5g of fiber per 100g serving (13% DV), Lotus Stem supports digestive regularity and promotes a healthy gut microbiome. This fiber content helps maintain steady blood sugar levels and supports satiety.
Mineral-Rich Profile: Lotus Stem delivers substantial amounts of iron and zinc, minerals essential for immune system function, energy production, and wound healing. These minerals work together to support your body’s natural defenses.
Low-Calorie Vegetable: At just 120 calories per 100g, it is an ideal addition to calorie-conscious meals without sacrificing nutritional density. You can enjoy generous portions while maintaining dietary goals.
Heart-Friendly Option: The modest sodium content at 280mg per 100g (12% DV) makes Lotus Stem suitable for those monitoring salt intake, while its low fat profile supports cardiovascular health.
Carbohydrate Balance: Providing 14.5g of carbohydrates per 100g, it is a moderate source of energy that pairs well with proteins and healthy fats for balanced meals.
How Does Lotus Stem Compare?
Compared to other root vegetables like regular potatoes, Lotus Stem stands out with significantly higher fiber content (3.5g vs. 2.1g per 100g) and notably lower carbohydrate density. Its exceptional mineral profile, particularly iron and zinc, gives it an advantage over common vegetable alternatives, making it a more nutrient-dense choice for mineral intake.
Frequently Asked Questions
How many calories is in lotus stem?
Lotus Stem contains 120 calories per 100g, making it a low-calorie vegetable suitable for weight management and calorie-controlled diets.
Is lotus stem good for weight loss?
Yes, Lotus Stem can support weight loss efforts due to its low calorie density (120 kcal per 100g) combined with 3.5g of fiber per serving, which promotes fullness and reduces overall calorie consumption.
Does lotus stem have a lot of iron?
Lotus Stem is exceptionally high in iron, containing 365mg per 100g (2028% DV), making it one of the most iron-dense vegetables available for preventing anemia and supporting oxygen transport.
Can you eat lotus stem on a keto diet?
Lotus Stem is not ideal for strict ketogenic diets, as it contains 14.5g of carbohydrates per 100g, which may exceed daily carb limits depending on your specific keto macros.
How do you store and prepare lotus stem?
Lotus Stem should be stored in the refrigerator in a plastic bag and used within 5-7 days for optimal freshness; it is commonly sliced, boiled, stir-fried, or added to soups in Asian cuisines.
How to Track Lotus Stem Nutrition with Gram
With the Gram app, logging Lotus Stem is effortless—simply search the food name or use our AI food scanner to photograph your meal and instantly see the complete nutritional breakdown. You’ll gain insights into your fiber, mineral, and calorie intake to help you make informed dietary choices. Tracking has never been easier or more visual than with Gram’s intuitive platform.
Frequently Asked Questions
How many calories is in lotus stem?
Lotus Stem contains 120 calories per 100g, making it a low-calorie vegetable suitable for weight management and calorie-controlled diets.
Is lotus stem good for weight loss?
Yes, Lotus Stem can support weight loss efforts due to its low calorie density (120 kcal per 100g) combined with 3.5g of fiber per serving, which promotes fullness and reduces overall calorie consumption.
Does lotus stem have a lot of iron?
Lotus Stem is exceptionally high in iron, containing 365mg per 100g (2028% DV), making it one of the most iron-dense vegetables available for preventing anemia and supporting oxygen transport.
Can you eat lotus stem on a keto diet?
Lotus Stem is not ideal for strict ketogenic diets, as it contains 14.5g of carbohydrates per 100g, which may exceed daily carb limits depending on your specific keto macros.
How do you store and prepare lotus stem?
Lotus Stem should be stored in the refrigerator in a plastic bag and used within 5-7 days for optimal freshness; it is commonly sliced, boiled, stir-fried, or added to soups in Asian cuisines.
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Nutrition data sourced from USDA FoodData Central. Track lotus stem and thousands of other foods with the Gram app.