Lotus Seeds: Nutrient Profile
What is Lotus Seeds richest in? Below are the vitamins, minerals and amino acids that 100 g of Lotus Seeds delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Lotus Seeds: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B1 (Thiamine) | 0.6 mg | 🟢 53% | Turns carbs into energy |
| 2 | Vitamin B6 | 0.6 mg | 🟡 37% | Brain & metabolism |
| 3 | Vitamin B9 (Folate) | 104 mcg DFE | 🟡 26% | Cell division; pregnancy |
| 4 | Vitamin B5 (Pantothenic Acid) | 0.9 mg | 🟡 17% | Energy metabolism |
| 5 | Vitamin B2 (Riboflavin) | 0.1 mg | 🟡 12% | Energy & cell health |
| 6 | Vitamin B3 (Niacin) | 1.6 mg | 🟡 10% | Energy, skin & nerves |
| Minerals | ||||
| 1 | Manganese | 2.3 mg | 🟢 101% | Bone & metabolism |
| 2 | Phosphorus | 626 mg | 🟢 50% | Bones & cellular energy |
| 3 | Magnesium | 210 mg | 🟢 50% | Muscle, nerves & energy |
| 4 | Copper | 0.3 mg | 🟡 39% | Iron use; connective tissue |
| 5 | Potassium | 1,370 mg | 🟡 29% | Blood pressure & fluid balance |
| 6 | Iron | 3.5 mg | 🟡 20% | Carries oxygen in blood |
| 7 | Calcium | 163 mg | 🟡 13% | Bones & teeth |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 3.6 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 1.9 g | 🟢 | Cellular energy & detox |
| 3 | Proline | 1.3 g | 🟡 | Collagen & joints |
| 4 | Arginine | 1.3 g | 🟡 | Blood flow (nitric oxide) |
| 5 | Leucine | 1.2 g | 🟡 | Builds muscle (BCAA) |
| 6 | Valine | 1.0 g | 🟡 | Muscle & energy (BCAA) |
| 7 | Lysine | 1.0 g | 🟡 | Collagen & immunity |
| 8 | Serine | 0.9 g | 🟡 | Cell membranes & brain |
| 9 | Alanine | 0.9 g | 🟡 | Energy (glucose cycle) |
| 10 | Glycine | 0.8 g | 🟡 | Collagen, calm & sleep |
| 11 | Phenylalanine | 0.8 g | 🟡 | Dopamine & focus |
| 12 | Isoleucine | 0.8 g | 🟡 | Muscle & energy (BCAA) |
| 13 | Threonine | 0.7 g | 🟡 | Collagen & gut lining |
| 14 | Histidine | 0.4 g | 🟡 | Histamine & blood |
Values are per 100 g of the USDA FoodData Central record FDC 170149, “Seeds, lotus seeds, dried” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.