Lotus Root (Cooked, Blanched, Drained with Salt) – Nutritional Information
Lotus root, a unique and highly nutritious vegetable, is widely celebrated for its health benefits and versatility in cooking. When prepared by cooking, blanching, and draining with a touch of salt, it retains its delicate texture and earthy flavor, making it a delightful addition to various dishes.
Ingredients
- Lotus Root (Cooked, Blanched, Drained with Salt)
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 66 kcal |
| Protein | 1.58 g |
| Fat | 0.07 g |
| Saturated Fat | 0.021 g |
| Carbohydrates | 16.02 g |
| Fiber | 3.1 g |
| Sugar | 0.0 g |
| Calcium | 26.0 mg |
| Iron | 0.9 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 78.0 mg |
| Potassium | 363.0 mg |
| Sodium | 281.0 mg |
| Zinc | 0.33 mg |
| Copper | 0.217 mcg |
| Manganese | 0.22 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 27.4 mg |
| Thiamin (Vitamin B1) | 0.127 mg |
| Riboflavin (Vitamin B2) | 0.01 mg |
| Niacin (Vitamin B3) | 0.3 mg |
| Vitamin B6 | 0.218 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Lotus Root:
- Low in Calories: With only 66 kcal per 100g, lotus root makes an excellent choice for those looking to maintain a balanced diet without compromising on taste.
- High in Dietary Fiber: At 3.1g of fiber per 100g, it supports digestive health and promotes satiety, making it a good option for weight management.
- Rich in Vitamin C: Each serving provides 27.4 mg of vitamin C, a powerful antioxidant that supports immune health, skin elasticity, and wound healing.
- Mineral-Rich: It contains important minerals like potassium (363 mg) and magnesium (22 mg), essential for heart health and muscle function.
- Good Source of Phosphorus and Calcium: With 78 mg of phosphorus and 26 mg of calcium, lotus root supports bone health and overall metabolic processes.
Dietary Preferences:
- Vegan: Lotus root is a plant-based food, making it suitable for vegan and vegetarian diets.
- Gluten-Free: It contains no gluten, making it safe for those with gluten sensitivities or celiac disease.
- Low in Fat and Sugar: It is naturally low in fats and sugars, making it a great addition to any heart-healthy or diabetic-friendly diet.
- Low Sodium Option: While the preparation process adds some sodium, it remains a low-sodium food, suitable for individuals monitoring their salt intake.
Allergen Information:
Lotus root, in its simple cooked form with a touch of salt, contains no common allergens such as dairy, eggs, soy, nuts, or gluten. However, as with all foods, it’s important to check for individual sensitivities, especially if you are incorporating it into dishes with other potential allergens.
Cooking and Usage Tips:
- Versatile Ingredient: Lotus root can be used in soups, stir-fries, salads, and even as a crispy snack when fried or roasted. Its mild flavor complements a wide range of seasonings and ingredients.
- Preserve Nutrients: To retain the most nutritional value, avoid overcooking lotus root. It is best when slightly tender, yet still crisp.
- Pairing Suggestions: Lotus root pairs beautifully with flavors like ginger, garlic, soy sauce, and sesame oil. It is commonly featured in Asian cuisine, particularly Chinese, Japanese, and Korean dishes.
Conclusion:
Lotus root, with its mild flavor, crunchy texture, and impressive nutritional profile, is a versatile vegetable that can easily fit into various dietary preferences. Whether you’re adding it to a savory stir-fry or incorporating it into a hearty soup, it offers a unique and healthful way to elevate your meals. With benefits ranging from boosting immune function to supporting heart and bone health, lotus root is more than just a decorative food—it’s a powerhouse ingredient that belongs in your kitchen.
