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Lotus root is the long, segmented underwater stem of the lotus plant, Nelumbo nucifera, sliced into crisp rounds with a lacy pattern of air holes. It is a staple in Chinese, Japanese, Korean and Indian home cooking, where it goes into stir-fries, soups, braises and pickles. This guide covers lotus root nutrition from the USDA database for raw and boiled lotus root, what is and is not known about lotus root benefits, how to cook lotus root at home, and why cooking matters for any plant pulled from fresh water.
Peptide Labs does not sell lotus root or lotus products. This article is general nutrition information, not medical advice.
Key Takeaways
- Lotus root is the rhizome (underground stem) of Nelumbo nucifera, the sacred lotus, not a true root.
- Raw lotus root is a source of vitamin C, fiber, potassium and copper per USDA; boiling lowers vitamin C and potassium.
- There are no human trials on eating lotus root and health, so claims about lotus root benefits go beyond the evidence.
- CDC links an intestinal fluke to cysts on raw aquatic plants, so cook lotus root rather than eating it raw.
- Soak cut slices in water with a splash of vinegar to slow browning, and rinse mud out of the holes.
What is lotus root?
The lotus grows in ponds and flooded fields; its leaves and flowers rise above the water while the rhizome spreads through the mud below. Food scientists call the edible part the lotus rhizome, and a 2026 review in Food Research International is devoted to one practical problem with it: freshly cut lotus rhizome turns brown quickly. Lotus root is different from lotus seeds, which are a separate food with their own USDA entries, and from the water lilies sometimes confused with lotus.
Lotus root nutrition: raw vs boiled
The table uses USDA FoodData Central SR Legacy entries for raw lotus root (FDC 169250, one root about 9.5 inches long, 115 grams) and lotus root boiled and drained without salt (FDC 168430, ten slices, 89 grams). Percent Daily Values use the FDA reference amounts. USDA gives no sugar figure for either entry.
| Nutrient | Raw, 1 root (115 g) | %DV | Boiled, 10 slices (89 g) | %DV |
|---|---|---|---|---|
| Calories | 85 | 59 | ||
| Carbohydrate | 19.8 g | 7% | 14.3 g | 5% |
| Fiber | 5.6 g | 20% | 2.8 g | 10% |
| Protein | 3.0 g | 6% | 1.4 g | 3% |
| Vitamin C | 51 mg | 56% | 24 mg | 27% |
| Potassium | 639 mg | 14% | 323 mg | 7% |
| Copper | 0.30 mg | 33% | 0.19 mg | 21% |
| Vitamin B6 | 0.30 mg | 17% | 0.19 mg | 11% |
| Thiamin | 0.18 mg | 15% | 0.11 mg | 9% |
| Manganese | 0.30 mg | 13% | 0.20 mg | 9% |
| Iron | 1.3 mg | 7% | 0.8 mg | 4% |
Per 100 grams, USDA lists boiled lotus root with 27.4 milligrams of vitamin C against 44 milligrams raw, and 363 milligrams of potassium against 556 milligrams raw, so some of the water-soluble nutrients end up in the cooking water. Lotus root still stands out among cooked vegetables for vitamin C; per USDA, half a cup of boiled slices (60 grams) supplies 18% of the Daily Value. Our guide to foods high in vitamin C lists other sources, and how much fiber per day explains the fiber Daily Value.
Lotus root is starchy. A 2021 laboratory study of starches isolated from six freshwater plants found that lotus rhizome starch had large granules, very little amylose, and the highest share of resistant starch among the samples. That was a lab test of purified starch, not of cooked lotus root eaten by people, so it says nothing direct about what happens after a meal. For how it fits with other starchy foods, see our starchy vegetables guide.
Lotus root compared with other water vegetables
| Food (USDA SR Legacy, per 100 g) | Calories | Fiber | Vitamin C | Potassium |
|---|---|---|---|---|
| Lotus root, raw (169250) | 74 | 4.9 g | 44 mg | 556 mg |
| Lotus root, boiled, no salt (168430) | 66 | 3.1 g | 27.4 mg | 363 mg |
| Water chestnuts, raw (170066) | 97 | 3.0 g | 4.0 mg | 584 mg |
| Water chestnuts, canned (170067) | 50 | 2.5 g | 1.3 mg | 118 mg |
| Bamboo shoots, canned (169212) | 19 | 1.4 g | 1.1 mg | 80 mg |
Compared with water chestnuts, raw lotus root has fewer calories per 100 grams, more fiber and about ten times the vitamin C, with similar potassium.
Is lotus root healthy?
Lotus root is a low-fat vegetable that provides fiber, vitamin C, potassium, copper and B vitamins, per USDA. Beyond that, the honest answer about lotus root benefits is that the evidence stops at nutrient content. We found no human trials that tested eating lotus root and measured a health outcome. Lab and animal papers study extracts of lotus leaves, seeds and rhizomes, and traditional medicine systems use parts of the plant, but those findings do not show what a serving of lotus root does for a person. Lotus root chips and candied lotus root are a different matter: frying or sugaring adds fat and sugar, so read the Nutrition Facts label.
If you watch potassium for a medical reason, raw lotus root is fairly rich in it; ask your clinician how it fits. Our foods high in potassium guide gives context.
Why lotus root should be cooked
Lotus grows in fresh water, and the CDC explains that the intestinal fluke Fasciolopsis buski forms cysts on aquatic plants; people become infected by eating those cysts on the plants. CDC places the infection in Asia and the Indian subcontinent, especially where pigs are raised and freshwater plants are eaten, and notes that most infections cause no symptoms while heavier ones can cause diarrhea, abdominal pain, fever and intestinal obstruction. Field studies have tied infection to eating raw water plants such as water caltrop and water lily stems, and a 1989 Chinese study recommended boiling aquatic plants such as water chestnut before eating.
To be precise: we found no CDC page or published study that names lotus root itself as a source of this infection. The CDC wording covers aquatic plants in general, and lotus root is one, which is a good reason to cook it the way it is traditionally served. Anyone with lasting abdominal symptoms after travel should see a clinician.
How to cook lotus root
Plain kitchen guidance, not a health claim:
- Pick: choose heavy, firm segments with smooth, unbroken skin and no soft or dark patches. Vacuum-packed, pre-sliced lotus root is sold chilled in many Asian groceries.
- Clean: cut off the knobby joints, then peel with a vegetable peeler. Rinse the channels, since mud can sit inside the holes.
- Slice and soak: slice into rounds and drop them straight into cold water with a splash of rice vinegar to slow browning.
- Cook: blanch slices before a stir-fry for a crisp bite, simmer chunks in soups and braises until tender and slightly starchy, or cook slices before pickling or tossing into salads.
- Store: keep whole uncut segments wrapped in the refrigerator; once cut, cook them soon.
Lotus root pairs well with other Asian vegetables such as bok choy. Soy-based braising sauces can be salty, so our low-sodium foods guide may help if you track sodium. If you are on a GLP-1 medicine and eating smaller portions, our GLP-1 diet guide covers food choices in general terms.
Frequently Asked Questions
Can you eat lotus root raw?
It is not a good idea. CDC links an intestinal fluke to cysts on raw aquatic plants, and lotus grows in water, so cook it. Traditional recipes cook it too.
What does lotus root taste like?
Mild and slightly sweet, with a crisp texture when cooked briefly and a starchy, potato-like softness after long simmering.
Is lotus root a starchy vegetable?
Yes. Per USDA, raw lotus root has about 17 grams of carbohydrate per 100 grams, mostly starch, more than most leafy or watery vegetables.
Why does cut lotus root turn brown?
Cut lotus root browns quickly when exposed to air, a well-studied issue for fresh-cut lotus. Soaking slices in water with vinegar slows it.
Does lotus root have vitamin C after cooking?
Yes. USDA lists boiled lotus root with about 60% of the raw value per 100 grams, and half a cup of boiled slices gives 18% of the Daily Value.
Is lotus root the same as lotus seeds?
No. The root is the underwater stem; lotus seeds come from the seed head and are a separate food with their own USDA values.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Water Chestnuts: USDA Nutrition, Are They Nuts, How to Use Them, Taro Root: Taro Nutrition, Poi, Leaves and Cooking Safety, Starchy Vegetables: List, USDA Nutrition and Non-Starchy Swaps.