Seeds, lotus seeds, dried

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 61 / 100 How is this scored?

Composition

Energy

Protein 15.4 g · 62 kcal/100g
Fat 2.0 g · 18 kcal/100g
Carbs 64.5 g · 258 kcal/100g
Water 14 g
Total energy 332 kcal

Energy is predominantly from carbs (76%); EFSA recommends 45–60% for a balanced diet

Fat quality 73 / 100 How is this scored?
Total fat
2.0g
Saturated
0.3g
Monounsat.
0.4g
Polyunsat.
1.2g
Omega-6
1.06g

Saturated fat is 0.9% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 68 / 100 How is this scored?

Vitamins

Vitamin A 3 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.64 mg
Riboflavin (B2) 0.15 mg
Niacin (B3) 1.6 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.63 mg
Folate (B9) 104 µg
Vitamin B12 0.00 µg

Minerals

Calcium 163 mg
Iron 3.5 mg
Magnesium 210 mg
Phosphorus 626 mg
Potassium 1368 mg
Sodium 5 mg
Zinc 1.1 mg
Copper 0.35 mg
Manganese 2.32 mg

Notable source of Manganese (116% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.