In India, mostly we find lotus seed in dried form called as Makhana or gorgon nut.On the other hand, if you can find it in the form of seeds, flowers, still there will be numerous benefits. But do we really use in our diet schedule?I think, the answer would be rare- because most of us are unaware of its health benefits and its recommended level to consume it. And of course, it is really important to have a brief knowledge before introducing any new food item in your diet.

Well, in this article, the emphasis will be more on interesting facts about lotus seed related to health, nutritional facts about this small rounded seed and how easily one can have it in day to day routine.

 Nutrition Facts!!!!

Lotus seed                                                                             

Amount per 1 oz(28.4g)


Fat -0.2



Potassium-104 mg


Lotus seed(dried)

Amount per 1 oz(28.4g)


Fat -0.5



Potassium-388.4 mg


By consuming 100 grams of Lotus seed one would get 350 calories and there is around 63-68 grams carbohydrate ), 17-18 grams of protein, and only 1.9-2.5 grams fat; the remainder is water, about 13%, and minerals (mainly sodium, potassium, calcium, and phosphorus. As a protein source, lotus seeds are relatively good, with a one ounce serving (of dried seeds) providing 5 grams. Lotus seeds are low in fibre.Read to know more about the importance of fiber in detail.

Lotus Seed Health Benefits

1.Helpful in diarrhea -lotus seeds is helpful in stopping chronic diarrhea.As it contains a high amount of astringent properties and also consumed to improve appetite.Also, people who are suffering from constipation should avoid it.

2. Their low sodium and high magnesium content make them for those suffering from heart disease, diabetes , high blood pressure and obesity.

3.These seeds contain an anti-ageing enzyme,which is believed to repair damaged protein.

4.As per Ayurveda, Lotus seeds have astringent properties that have specific benefits to the kidney.

5. Lotus seeds also contain kaempferol,a natural flavonoid that prevents inflammation and ageing.

How can it be consumed?

  1. Dried lotus seeds can be soaked in water overweight prior to use.They can be added directly to soups, salads or used in other dishes.

  2. Puffed seeds (makhana) are used in kheer, curries, puddings and as a dry-roasted snack.These could be one of the options as healthy office snacks!

So far there is no evidence regarding the toxic effects of long consumption of lotus seeds and its products.It can hold a promising future among gluten-free foods.It can be blended with flours and dals and could be low-cost food to combat malnutrition, prevalent in India.

Hence, introduce Lotus seed in your evening snack by keeping a check on its quantity. Eat , enjoy but control portions should be your thumb rule with any of the new food items in your plate for healthy edge.