Nuts and Seeds
Seeds, lotus seeds, dried
Per 100 g of the edible portion · CNF 2026
332kcal per 100 g
15.4 gProtein
2 gFat
64.5 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 332 kcal1,389 kJ | — |
| Protein | 15.4 g | — |
| Fat | 2 g | 3% |
| of which saturated | 0.33 g | 2% |
| Monounsaturated fat | 0.39 g | — |
| Polyunsaturated fat | 1.2 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 64.5 g | — |
| Sodium | 5 mg | 0% |
| Water | 14.2 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 1,368 mg | 40% |
| Calcium | 163 mg | 13% |
| Magnesium | 210 mg | 50% |
| Phosphorus | 626 mg | 50% |
| Iron | 3.5 mg | 20% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.35 mg | 39% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 3 µg | 0% |
| Beta-carotene | 30 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.64 mg | 53% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 1.6 mg | 10% |
| Vitamin B6 | 0.63 mg | 37% |
| Folate | 104 µg | 26% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy332 kcal · median 574 kcal
Protein15.4 g · median 15.5 g
Saturated fat0.33 g · median 5.3 g
Salt0.01 g · median 0.05 g
49% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Thiamin (B1)0.64 mg · 53%
- Phosphorus626 mg · 50%
- Magnesium210 mg · 50%
- Potassium1,368 mg · 40%
- Copper0.35 mg · 39%
Other foods in the group
More from “Nuts and Seeds”
- Seeds, cottonseed flour, low fat332 kcal
- Seeds, sesame flour, low fat333 kcal
- Coconut cream (liquid from grated meat), raw330 kcal
- Seeds, sunflower seed flour, partially defatted326 kcal
- Seeds, safflower seed meal, partially defatted342 kcal
- Seeds, sisymbrium sp. seeds, whole, dried318 kcal
- Nuts, ginkgo nuts, dried348 kcal
- Coconut meat, raw354 kcal
- Coconut cream (liquid from grated meat), sweetened, canned357 kcal
- Seeds, cottonseed flour, partially defatted359 kcal
- Nuts, Japanese chestnuts, dried360 kcal
- Nuts, Chinese chestnuts, dried363 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.