Seeds, lotus seeds, dried
FDC 170149cup (32 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 68 · +3 vs Nuts & seeds medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Seeds, lotus seeds, dried is a strongly nutrient-dense choice at 68 of 100. Within nuts & seeds it ranks 27 of 60. Per 100 grams it is an excellent source of magnesium (50% DV), an excellent source of protein (31% DV), an excellent source of potassium (29% DV). Most of its 332 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 332 kcal | 17% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 65 g | 23% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 15 g | 31% |
| Potassium | 1370 mg | 29% |
| Calcium | 163 mg | 13% |
| Iron | 3.5 mg | 20% |
| Magnesium | 210 mg | 50% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | 5% |
| Total fat | 0.63 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.6 mg | 0% |
| Carbohydrate | 21 g | 8% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 4.9 g | 10% |
| Potassium | 438 mg | 9% |
| Calcium | 52 mg | 4% |
| Iron | 1.1 mg | 6% |
| Magnesium | 67 mg | 16% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.96 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170149Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Seeds, lotus seeds, rawDensity 68 vs 68Seeds, breadfruit seeds, roastedDensity 68 vs 68Seeds, breadfruit seeds, boiledDensity 68 vs 68