Lotus Seeds (Makhana) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.5GI Low

Macronutrients

Calories350 kcal 18% DV

Protein15 g 31% DV

Carbohydrates64 g 23% DV

Fat1.9 g 2% DV

Fiber0.3 g 1% DV

Total sugars0.0 g no %DV*

Sodium5.0 mg 0% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E0.0 mg 0%

Vitamin K0.0 µg 0%

Thiamin B10.64 mg 53%

Riboflavin B20.09 mg 7%

Niacin B31.6 mg 10%

Vitamin B60.63 mg 37%

Folate B9104 µg 26%

Vitamin B120.0 µg 0%

Calcium163 mg 13%

Iron3.5 mg 19%

Magnesium210 mg 50%

Phosphorus626 mg 50%

Potassium1,368 mg 29%

Zinc1.0 mg 9%

Selenium0.7 µg 1%

Common serving sizes

Serving	Weight
1 cup popped	20 g
1 oz	28 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Calcium — Calcium supports bone density

Serum Iron — Iron supports hemoglobin and oxygen transport

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Best timing around exercise

Add to post-workout smoothies. Chia seeds can be pre-workout energy (chia pudding 1h before)

More seeds

Hemp Seeds (Hulled)Chia Seeds Flaxseeds (Linseed)Pumpkin Seeds (Pepitas)Sunflower Seeds Black Sesame Seeds Quinoa Sacha Inchi Seeds

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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