Cooked Lotus Root
Quick answer
A medium portion of Cooked Lotus Root (100 g) contains 74 kcal, with 14.1 g of net carbohydrates and 2.6 g of protein. Its glycemic index is 35 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 4.9 (Low) for its actual effect.
- Carbs17.2 g85.9%
- Protein2.6 g13%
- Fat0.1 g1.1%
- Fibre3.1 g
Percentages of total energy (calories)
Lotus root, from the water lotus plant, is one of the most beautiful ingredients in Chinese and Japanese cooking, famous for round slices full of symmetrical holes. It has a crunchy texture and a mild, fresh taste similar to water chestnut. It is a source of fibre, vitamin C and copper, providing 3.1g of fibre and about 74 kcal per 100g. Traditional Chinese medicine values it for supporting the airways and bowel movement, and it is a distinctive crunchy addition for clean-eating fans.
💡 Smart Nutritional Guidance
Consumption advice
A 100g portion gives you a moderate, filling amount of carbohydrate (17g) and suits a calorie-deficit diet thanks to its fibre.
Best preparation methods
Peel the root, cut it into thin rounds and soak them for 5 minutes in water with a little vinegar to stop discolouring, then boil or stir-fry with vegetables, soy sauce and sesame.
Important Nutritional Note
Do not eat lotus root raw, because it may carry parasites from fresh water; boiling or cooking it for at least 10 minutes makes it safe.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 74 kcal | 74 kcal |
| Protein | 2.6 g | 2.6 g |
| Carbohydrate | 17.2 g | 17.2 g |
| Available carbohydrate | 14.1 g | 14.1 g |
| Fat | 0.1 g | 0.1 g |
| Dietary fibre | 3.1 g | 3.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Vegetables with a glycemic index (21), it ranks 11 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Cooked Lotus Root good for weight loss?
It can be included in moderation: it contains 3.1 g of fibre per 100 g, which supports fullness, and a 100 g portion gives 74 kcal.
How does Cooked Lotus Root affect blood sugar?
Its glycemic index is 35 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 4.9 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Cooked Lotus Root?
A typical 100 g portion of Cooked Lotus Root provides about 74 kcal, 2.6 g protein, 17.2 g carbohydrate, 0.1 g fat and 3.1 g fibre.
What is the glycemic index of cooked lotus root?
Its glycemic index is low (35) and the glycemic load of 100g is about 4.9. Its fibre slows the breakdown of starch for a gentle glucose release.
Is lotus root suitable for keto?
Not for strict keto, as 100g contains about 14g of net carbohydrate, but it is a good choice on moderate low-carb diets.
Does lotus root help build healthy blood?
It contains copper plus some iron and manganese, and copper contributes to normal iron transport in the body. But its iron content is modest, so do not rely on it alone to treat anaemia.
Read also
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.