Lotus root has 74 kcal per 100 g. A crunchy aquatic rhizome with a lace-like cross section. Starchy enough to track as a carbohydrate — popular in East Asian cooking.
How should I track Lotus root, raw?
Lotus root, raw is a good source of fiber. For consistent tracking of Lotus root, raw, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.