Know2eat

Lotus seeds

Nelumbo nucifera

What lotus seeds has been studied for

2 associations assessed — none with dependable human evidence behind them yet. Strongest first.

  • 2 Insufficient
3 things to know first — allergies, interactions and intake limits

About lotus seeds

The seeds of the sacred lotus, eaten fresh, dried and boiled in Chinese soups and sweet pastes, or popped into the light puffed snack known in India as makhana. The USDA reference entry is for raw seeds, which are far higher in water than the dried or popped forms.

Also known as Makhana, Fox nut, Lian zi, Phool makhana

Blood Sugar & Metabolic HealthSleep

The evidence in depth

Best supported: Insufficient

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Insufficient evidence

There is not enough human research on lotus seeds and blood glucose to say anything useful. Most published work is animal or laboratory research on seed and leaf extracts, which does not transfer to the food.

Insufficient evidence. Not enough human research to say anything useful yet.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Sleep quality

Sleep
Insufficient evidence

Lotus seed is used traditionally as a calming food, and the seed embryo is used in Chinese herbal practice for restlessness. There is no dependable human research behind either use.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Lotus seeds

Ask about Lotus seeds

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories89 kcal4%
Protein4.13 g8%
Total fat0.53 g1%
Carbohydrate17.3 g6%
Water77 g—
Fats
Saturated fat0.088 g0%
Monounsaturated fat0.104 g—
Polyunsaturated fat0.312 g—
Cholesterol0 mg0%
Linoleic acid (omega-6)0.285 g—
Vitamins
Vitamin A1 µg0%
Vitamin C0 mg0%
Vitamin D0 µg0%
Thiamin (B1)0.171 mg14%
Riboflavin (B2)0.04 mg3%
Niacin (B3)0.429 mg3%
Pantothenic acid (B5)0.228 mg5%
Vitamin B60.168 mg10%
Folate28 µg7%
Vitamin B120 µg0%
Minerals
Calcium44 mg3%
Iron0.95 mg5%
Magnesium56 mg13%
Phosphorus168 mg13%
Potassium367 mg8%
Sodium1 mg0%
Zinc0.28 mg3%
Copper0.094 mg10%
Manganese0.621 mg27%
Other measured compounds
Ash1.07 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Seeds, lotus seeds, raw (USDA FoodData Central, FDC ID 168591).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    The bitter green germ is removed

    The embryo at the centre of the mature seed is intensely bitter and is used separately in Chinese herbal practice rather than as food. Culinary preparation removes it, and dried seeds sold for cooking usually already have it taken out.

  • Worth knowing

    Snack forms are salted and fried

    Popped makhana sold as a health snack is frequently roasted in oil and salted, or coated in flavourings. The panel here describes the plain raw seed.

  • Worth knowing

    Raw and dried are very different by weight

    Raw lotus seeds are mostly water. Dried seeds and popped makhana are far more concentrated per gram, so per-100 g figures for the raw seed understate what a snack portion supplies.