Calories in Seeds, lotus seeds, dried
Generic food Dried or dry Nuts and Seeds
Seeds, lotus seeds, dried contains 332 kcal per 100 g. A typical serving of 1 oz, 42 medium seeds (28.4 g) provides about 94 kcal.
Roughly 76% of its calories come from carbohydrates, with 18% from protein and 5% from fat (estimated with general energy factors).
That is less energy than the typical item in nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 101% of the Daily Value for manganese, 53% of the Daily Value for Thiamin (B1) and 50% of the Daily Value for phosphorus.
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 332 kcal | |
| Total fat ? | 2 g | 3% |
| Saturated fat ? | 0.33 g | 2% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 5 mg | 0.2% |
| Total carbohydrates C | 64.5 g | 23% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 15.4 g | 31% |
| Vitamin A ? | 3 µg | 0.3% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.64 mg | 53% |
| Riboflavin (B2) ? | 0.15 mg | 12% |
| Niacin (B3) ? | 1.6 mg | 10% |
| Pantothenic acid (B5) ? | 0.85 mg | 17% |
| Vitamin B6 ? | 0.63 mg | 37% |
| Folate (B9) C | 104 µg | 26% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 163 mg | 13% |
| Iron ? | 3.5 mg | 20% |
| Magnesium ? | 210 mg | 50% |
| Phosphorus ? | 626 mg | 50% |
| Potassium ? | 1,368 mg | 29% |
| Zinc ? | 1.1 mg | 10% |
| Copper ? | 0.35 mg | 39% |
| Manganese ? | 2.3 mg | 101% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 18%
- Carbohydrates 76%
- Fat 5%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.4 gbelow the median for nut and seed products (median 16.1 g)
- Fat2 gin the lowest quarter of nut and seed products (median 48.8 g)
- Saturated fat0.33 gin the lowest quarter of nut and seed products (median 5.6 g)
- Sodium5 mgbelow the median for nut and seed products (median 18 mg)
- Protein per 100 kcal4.6 gprotein density, useful for comparing foods with different calorie levels
- Water14.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.39 g |
|---|---|
| Polyunsaturated fat ? | 1.2 g |
Amino acids (18)
| Tryptophan ? | 0.22 g |
|---|---|
| Threonine ? | 0.75 g |
| Isoleucine ? | 0.77 g |
| Leucine ? | 1.2 g |
| Lysine ? | 0.99 g |
| Methionine ? | 0.27 g |
| Cystine ? | 0.2 g |
| Phenylalanine ? | 0.77 g |
| Tyrosine ? | 0.38 g |
| Valine ? | 0.99 g |
| Arginine ? | 1.3 g |
| Histidine ? | 0.43 g |
| Alanine ? | 0.89 g |
| Aspartic acid ? | 1.9 g |
| Glutamic acid ? | 3.6 g |
| Glycine ? | 0.83 g |
| Proline ? | 1.3 g |
| Serine ? | 0.94 g |
Individual fatty acids (7)
| Linoleic acid (omega-6, 18:2) ? | 1.1 g |
|---|---|
| SFA 14:0 ? | 0.004 g |
| SFA 16:0 ? | 0.29 g |
| MUFA 18:1 ? | 0.23 g |
| PUFA 18:3 ? | 0.1 g |
| MUFA 20:1 ? | 0.043 g |
| MUFA 22:1 ? | 0.12 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 14.2 g |
|---|---|
| Ash ? | 4 g |
| Energy ? | 1,389 kJ |
| Vitamin A, IU ? | 50 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 104 µg |
Other forms of Seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, sisymbrium sp. seeds, whole, dried Dried or dry | 318 | 12.1 g | 58.3 g | 4.6 g |
| Seeds, lotus seeds, raw Raw | 89 | 4.1 g | 17.3 g | 0.53 g |
| Seeds, sunflower seed kernels, oil roasted, with salt added Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sunflower seed kernels, toasted, with salt added Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed butter, with salt added | 617 | 17.3 g | 23.3 g | 55.2 g |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added Cooked | 446 | 18.6 g | 53.8 g | 19.4 g |
| Seeds, sesame butter, tahini, type of kernels unspecified | 592 | 17.4 g | 21.5 g | 53 g |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | 607 | 18 g | 17.9 g | 56.4 g |
| Seeds, watermelon seed kernels, dried Dried or dry | 557 | 28.3 g | 15.3 g | 47.4 g |
| Seeds, sesame butter, tahini, from raw and stone ground kernels Raw | 570 | 17.8 g | 26.2 g | 48 g |
| Seeds, sesame seed kernels, dried (decorticated) Dried or dry | 631 | 20.5 g | 11.7 g | 61.2 g |
| Flaxseed | 534 | 18.3 g | 28.9 g | 42.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, ginkgo nuts, dried Dried or dry | 348 | 10.4 g | 72.5 g | 2 g |
| Nuts, chestnuts, chinese, dried Dried or dry | 363 | 6.8 g | 79.8 g | 1.8 g |
| Nuts, chestnuts, european, dried, peeled Dried or dry | 369 | 5 g | 78.4 g | 3.9 g |
| Nuts, chestnuts, japanese, dried Dried or dry | 360 | 5.3 g | 81.4 g | 1.2 g |
| Nuts, chestnuts, chinese, roasted Cooked | 239 | 4.5 g | 52.4 g | 1.2 g |
| Nuts, chestnuts, chinese, raw Raw | 224 | 4.2 g | 49.1 g | 1.1 g |
| Nuts, chestnuts, japanese, roasted Cooked | 201 | 3 g | 45.1 g | 0.8 g |
| Nuts, chestnuts, european, raw, peeled Raw | 196 | 1.6 g | 44.2 g | 1.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry seeds?
100 g of dried or dry seeds has 332 kcal. 1 oz, 42 medium seeds (28.4 g): about 94 kcal. 1 cup (32 g): about 106 kcal.
Is dried or dry seeds high in protein?
Dried or dry seeds contains 15.4 g of protein per 100 g (31% of the 50 g Daily Value), or 4.4 g in 1 oz, 42 medium seeds (28.4 g). About 18% of its calories come from protein. Compared with other nut and seed products, that is below the median (median 16.1 g).
How many carbs are in dried or dry seeds?
Dried or dry seeds has 64.5 g of total carbohydrates per 100 g.
How much fat is in dried or dry seeds?
Dried or dry seeds contains 2 g of fat per 100 g, of which 0.33 g is saturated (2% of the Daily Value).
What vitamins and minerals does dried or dry seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (101% DV), Thiamin (B1) (53% DV), phosphorus (50% DV), magnesium (50% DV) and copper (39% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry seeds?
100 g contains 5 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does seeds have the same nutrition dried or dry and raw?
No. Per 100 g, seeds, lotus seeds, dried has 332 kcal, while seeds, lotus seeds, raw has 89 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170149. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.