Lotus Root (Raw) – Nutritional Information
Lotus root, a popular ingredient in Asian cuisines, is the edible rhizome of the lotus plant. It’s known for its distinctive appearance, featuring a translucent, crunchy texture with visible holes, often likened to the shape of a donut. This versatile root is not only beautiful in presentation but also packed with essential nutrients that contribute to a balanced diet. Whether it’s stir-fried, boiled, or used in soups, lotus root offers a delicate flavor with a slightly sweet taste and mild earthy undertones.
Nutritional Breakdown (Per 100g)
- Energy: 74 kcal
- Protein: 2.6 g
- Fat: 0.1 g
- Saturated Fat: 0.03 g
- Carbohydrates: 17.23 g
- Fiber: 4.9 g
- Sugar: 0.0 g
- Minerals:
- Calcium: 45.0 mg
- Iron: 1.16 mg
- Magnesium: 23 mg
- Phosphorus: 100.0 mg
- Potassium: 556.0 mg
- Sodium: 40.0 mg
- Zinc: 0.39 mg
- Copper: 0.257 mcg
- Manganese: 0.261 mg
- Selenium: 0.7 mcg
- Vitamins:
- Vitamin C: 44.0 mg
- Thiamin (Vitamin B1): 0.16 mg
- Riboflavin (Vitamin B2): 0.22 mg
- Niacin (Vitamin B3): 0.4 mg
- Vitamin B6: 0.258 mg
- Folate: 13.0 mcg
- Vitamin B12: 0.0 mcg
- Vitamin A: 0.0 mcg
- Vitamin E: 0.0 mg
- Vitamin D2: 0.0 mcg
Allergen Information
Lotus root is naturally allergen-free, making it a safe option for those with common food sensitivities. It does not contain gluten, dairy, or nuts, and can be a beneficial addition to various dietary preferences.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-fat: Yes
- Low-sodium: Yes
- High in Fiber: Yes
Health Benefits of Lotus Root
Lotus root is an excellent source of dietary fiber, which is beneficial for digestive health and helps maintain regular bowel movements. It is also rich in vitamin C, an antioxidant that supports the immune system and helps to combat oxidative stress in the body. The significant potassium content in lotus root can assist in regulating blood pressure levels, while the presence of manganese supports bone health and metabolism.
Lotus root is also a good source of iron, crucial for the formation of red blood cells, and phosphorus, which is essential for bone health and energy metabolism. The magnesium content in this root vegetable further contributes to muscle and nerve function, making it a nourishing ingredient for overall wellbeing.
Tips for Cooking with Lotus Root
When preparing lotus root, it is important to peel away the outer skin to reveal the inner flesh. The root can be sliced into thin rounds or thicker pieces depending on your desired dish. To prevent oxidation and browning, it is recommended to soak the cut pieces in water with a bit of lemon juice or vinegar. Lotus root can be stir-fried, added to soups, or even used in salads for a delightful crunch.
For those looking to incorporate lotus root into their daily meals, it pairs well with various other vegetables, tofu, and meats. It is often used in popular dishes such as lotus root stir-fry, lotus root soup, and braised lotus root.
Conclusion
Lotus root is a highly nutritious and versatile ingredient that provides a unique texture and subtle flavor to a wide range of dishes. Its health benefits, including high fiber, vitamins, and minerals, make it an excellent addition to your diet, whether you’re aiming to boost your immune system, improve digestive health, or simply add variety to your meals. Enjoy this delightful root vegetable raw, cooked, or pickled for a fresh, crunchy bite that can complement any meal.
