Lotus root salad

Salad

Item Rating: 82/100

1 serving (150 grams) contains 100 calories, 2.0 grams of protein, 0.5 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		158.7
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		34.9 g	12%
	Dietary Fiber	6.3 g	22%
	Sugars	3.2 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		1.6 mg	8%
Potassium		555.6 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (4.5%)

Protein: 12 cal (8.0%)

Carbs: 139 cal (87.5%)

About Lotus root salad

Lotus root salad is a refreshing dish made from the crunchy, slightly sweet and nutty rhizome of the lotus plant. Originating from East and Southeast Asian cuisine, particularly popular in Chinese, Japanese, and Korean dishes, lotus root is known for its beautiful, natural pattern that resembles a wheel. Nutritionally, lotus root is low in calories, yet rich in dietary fiber and essential vitamins like Vitamin C and B6. It also contains important minerals such as potassium, copper, and manganese. When prepared as a salad, it is often blanched or lightly steamed, then mixed with seasoned dressings and additional fresh or pickled vegetables, making it not only delicious but visually appealing and nutrient-dense.

Health Benefits

• Promotes healthy digestion due to its high dietary fiber content (3-4g per 100g).
• Boosts immune system function with its significant Vitamin C content (about 25-30% of the daily recommendation per 100g).
• Supports brain health and energy metabolism through its Vitamin B6 content, which aids neurotransmitter function.
• Helps regulate blood pressure due to its potassium content (approximately 440mg per 100g).
• Provides antioxidant benefits and promotes wound healing thanks to its manganese content.

Dietary Considerations

Allergens: Contains None inherent in lotus root, but check for allergens in added ingredients like soy sauce or sesame oil if used in dressings.

Suitable for: Vegetarian, vegan, gluten-free (if dressings are gluten-free), low-calorie diets

Not suitable for: Low-fiber diets (due to high fiber content), potassium-restricted diets (for individuals with kidney disease)

Selection and Storage

Store raw lotus root in a cool, dry place or refrigerate for up to a week. Once sliced, submerge pieces in water with a splash of vinegar or lemon juice to prevent discoloration, and use within 1-2 days.

Common Questions About Lotus root salad Nutrition

Is Lotus Root Salad high in protein?

Lotus root itself is relatively low in protein, providing about 1-2 grams of protein per 100 grams. However, the overall protein content of the salad depends on added ingredients like nuts, seeds, or tofu. It’s not considered a high-protein dish unless supplemented with such additions.

Can I eat Lotus Root Salad on a keto diet?

Lotus root is not ideal for a keto diet as it contains about 17 grams of carbohydrates per 100 grams, making it relatively high-carb. If you're following a strict keto plan, this salad may not be suitable unless heavily modified.

What are the health benefits of Lotus Root Salad?

Lotus root is rich in dietary fiber, providing about 4 grams per 100 grams, which helps with digestion and gut health. Additionally, it’s a good source of vitamin C, potassium, and antioxidants, which support immune function and cardiovascular health. However, due to its carbohydrate content, it may be less suitable for low-carb diets.

What is the recommended serving size for Lotus Root Salad?

A typical serving size for Lotus Root Salad is around 1 cup (approximately 150 grams), which provides about 120 calories. This portion is sufficient as part of a balanced meal, but adjustments may be necessary depending on your dietary needs.

How does Lotus Root Salad compare to other root vegetable salads?

Compared to potato salad, Lotus Root Salad is lower in calories and fat, provided it is prepared without heavy dressings. Compared to carrot salad, lotus root offers more textural variety but is slightly higher in calories. Both are rich in vitamins, but lotus root stands out with higher potassium and vitamin C content.

Data Sources & Scientific References