Seeds, lotus seeds, dried
FDC 170149cup (32 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 68 · +3 vs Nuts & seeds medianDrying concentrates lotus seeds considerably compared with the raw form, and the dried version scores 68 of 100 (Good band), ranking 27th of 60 in Nuts & seeds, above the category's median of 65. Magnesium leads at 50% DV per 100 grams, with protein at 31% DV, potassium at 29% DV and iron at 20% DV, a much fuller spread than the seed shows fresh.
Dried lotus seeds are rehydrated for soups, sweet porridges and mooncake filling across Chinese and other East Asian kitchens, with a cup (32 grams) dried expanding once soaked. As with other dried foods, the concentrated percentages reflect the dehydrated weight, so a bowl of soup made from rehydrated seeds delivers less density per spoonful than the dry numbers alone suggest.
See how this score is calculated, build a plate around seeds, lotus seeds, or compare it with another food.
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 68Original analysis by NutriVerdict
In the kitchen and how to use it
Dried lotus seeds are the shelf-stable form used throughout Chinese and Vietnamese cooking, simmered until tender for lotus seed soup, candied whole for Lunar New Year trays as a symbol of fertility and abundance, cooked into rice porridge for a subtly sweet, starchy texture, or ground into the sweet paste used in mooncakes and steamed buns. Because the seeds are fully dried, they need a longer soak, often overnight, and a longer simmer than raw or fresh seeds to soften completely before use in any of these preparations, and cooks often split them lengthwise first to check for and remove the bitter green embryo at the center.
Choose dried seeds that are uniformly ivory-colored without dark blemishes or a shriveled appearance, and store them in a sealed container in a cool, dry pantry, where they keep for many months without spoiling. Since drying concentrates nutrients by removing water weight, dried lotus seeds carry far more per 100g than the raw form, with 15.4g protein and about 50% of the Daily Value for magnesium, so a small dried-seed soup or dessert made from a cup measure contributes a meaningful amount of both to the day's intake, alongside 29% of the Daily Value for potassium in the same dried form.
Frequently asked questions about seeds, lotus seeds
How many calories are in dried lotus seeds?
Dried lotus seeds have 332 calories per 100g, about 106 calories in a 32g cup measure.
Are dried lotus seeds a good source of magnesium?
Yes, dried lotus seeds provide about 50% of the Daily Value for magnesium per 100g.
How do you prepare dried lotus seeds?
They need a longer soak and simmer than raw seeds to soften, then are used in soups, candied for Lunar New Year trays, or ground into paste for mooncakes.