Fruits / Tropical Fruits
East Indian lotus fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 49% |
| Calories | 80kcal / 2530kcal (3%) |
Macronutrients
Protein | 4.1 g/ 71g (5%) | ||
Total Fat | 1.1 g/ 42g (2%) low | ||
| |||
Total Carbs | 13.5 g/ 348g (3%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.22 mg/ 1mg (18%) source |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 2.1 mg NE/ 16mg NE (13%) |
Vit C | 14 mg/ 70mg (20%) source |
Minerals
Calcium | 62 mg/ 750mg (8%) |
Phosphorus | 122 mg/ 700mg (17%) source |
Iron | 0.9 mg/ 12mg (7%) |
What is this food?
East Indian lotus fruit (lotus seed/fruit), a starchy plant food often used in soups, desserts, or as a side. Per 100 g, it provides about 80 kcal and around 13.5 g carbohydrates with low fat.
Why it matters to health
Lotus fruit can be a good energy source because of its carbohydrates, which help fuel your daily activities and meals. It also has very low fat and no cholesterol, so it can fit well in balanced eating. Since it’s starchy, it’s best to watch portions—especially if you’re having it with other carbohydrate-heavy foods in the same meal (like rice, noodles, or bread) to help keep your overall intake just right for your needs.
Healthier tips
- Pair it with lean protein (fish, chicken, tofu) and non-starchy vegetables (e.g., kangkong, pechay, broccoli) for a more balanced meal.
- For snacks, keep the portion smaller (about a small bowl) and choose it alongside fruit or yogurt instead of another carb-heavy snack.
- If you’re adding it to soups or stews, use it as the main starch and reduce extra rice/noodles.
- Choose less sugary versions when it’s used in desserts (or share a serving).
Common Filipino dishes
Lotus seed dessert, Ginataang gulay with lotus seed, Lotus seed soup, Mixed fruit and lotus seed salad, Sweetened lotus seed pudding
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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