Lotus seeds have just 89 kcal and 0.5 g fat per 100 g. Among the lowest-calorie seeds, they are mostly carbohydrate at 17.3 g per 100 g. Used in Asian soups and desserts, they are nutritionally closer to legumes than nuts. Weigh for accurate logging.
How should I track Seeds, lotus seeds?
Seeds, lotus seeds is a good source of magnesium. Nuts like Seeds, lotus seeds are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.