Roots and tubers · IFCT 2017
Lotus root (kamal kakdi): nutrition per 100 g
Per 100 g, raw lotus root gives 79 kcal, 4.7 g dietary fibre, 3.34 mg iron, 611 mg potassium and 26.6 mg vitamin C, according to IFCT 2017. It ranks 1st of 10 roots and tubers for fibre, iron, potassium, vitamin C and vitamin E, a clean sweep no other root comes close to. It also carries 44.5 micrograms of vitamin K1.
About lotus root (kamal kakdi)
Lotus root, the long, hollow, chambered stem of the lotus that grows in the mud of lakes and ponds, is kamal kakdi in Hindi, nader or nadru in Kashmiri, kamad kakdi in Gujarati, thambou in Manipuri, padma nad in Odia and thamaraithandu in Tamil. Kashmir's Dal and Wular lakes, the ponds of Uttar Pradesh, Bengal and Manipur's Loktak lake are its home, and the crop is pulled from the water through the cooler months.
Kashmir treats nadru as a delicacy: nadru yakhni in curd, crisp nadru monje fritters and nadru with greens. Sindhi homes cook bhee, often with potatoes, Manipur makes thambou singju, a fresh salad with chilli and herbs, and north Indian kitchens make kamal kakdi kofta and sabzi. IFCT 2017 also lists kamal gatta as a Hindi name, but that word usually means the lotus seed, a different food.
What lotus root (kamal kakdi) brings to a meal
- 01
Iron leader among roots
At 3.34 mg per 100 g, lotus root ranks 1st of 10 roots and tubers and 76th of 242 foods for iron, about 18 per cent of a man's and 12 per cent of a woman's daily requirement.
- 02
Fibre and potassium
It carries 4.7 g dietary fibre and 611 mg potassium per 100 g, both 1st among roots. The potassium ranks 44th of 243 foods.
- 03
Vitamin C and vitamin E
Lotus root gives 26.6 mg vitamin C, about 33 per cent of a man's and 41 per cent of a woman's daily requirement, and 0.73 mg vitamin E, both the highest among roots.
- 04
Vitamin K1 and omega-3
100 g carries 44.5 micrograms of vitamin K1 and 123 mg omega-3 ALA, again the most of any root in the tables.
Lotus root (kamal kakdi) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 79 kcal | 4% | 5% |
| Protein | 1.9 g | 4% | 4% |
| Carbohydrate (available) | 14.7 g | ||
| Dietary fibre | 4.7 g | ||
| Free sugars | 0.2 g | ||
| Total fat | 0.9 g | ||
| Water | 76.3 g | ||
| Fats | |||
| Saturated fat | 0.25 g | ||
| Monounsaturated fat | 0.08 g | ||
| Polyunsaturated fat | 0.41 g | ||
| Omega-3 (alpha-linolenic acid) | 123 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 38 mg | 4% | 4% |
| Iron | 3.34 mg | 18% | 12% |
| Zinc | 0.35 mg | 2% | 3% |
| Magnesium | 27 mg | 6% | 7% |
| Phosphorus | 74 mg | ||
| Potassium | 611 mg | ||
| Sodium | 21 mg | ||
| Copper | 0.22 mg | ||
| Selenium | 4.6 µg | ||
| Vitamins | |||
| Vitamin C | 26.6 mg | 33% | 41% |
| Thiamine (B1) | 0.07 mg | 4% | 4% |
| Riboflavin (B2) | 0.05 mg | 2% | 2% |
| Niacin (B3) | 0.43 mg | 2% | 3% |
| Vitamin B6 | 0.19 mg | 8% | 10% |
| Folate (B9) | 26 µg | 9% | 12% |
| Vitamin E (alpha-tocopherol) | 0.73 mg | ||
| Vitamin K1 | 44.5 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Lotus root (kamal kakdi): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/roots-and-tubers/lotus-root/
Where lotus root (kamal kakdi) sits among Indian foods
Ranked per 100 g against the other 9 roots and tubers and every food in the tables.
| Nutrient | Per 100 g | In roots and tubers | Among all foods |
|---|---|---|---|
| Dietary fibre | 4.7 g | 1st of 10 | 85th of 182 |
| Iron | 3.34 mg | 1st of 10 | 76th of 242 |
| Calcium | 38 mg | 2nd of 10 | 112th of 242 |
| Zinc | 0.35 mg | 3rd of 10 | 160th of 243 |
| Potassium | 611 mg | 1st of 10 | 44th of 243 |
| Vitamin C | 26.6 mg | 1st of 10 | 52nd of 130 |
| Folate (B9) | 26 µg | 2nd of 10 | 113th of 197 |
| Omega-3 (alpha-linolenic acid) | 123 mg | 1st of 10 | 70th of 202 |
How lotus root (kamal kakdi) is eaten
- Nadru yakhni, Kashmir's lotus root simmered in a fennel and dry ginger curd gravy.
- Nadru monje, thin slices dipped in spiced rice flour batter and fried, a Srinagar street snack.
- Sindhi bhee patata, lotus root and potato cooked with tomato and spices.
- Thambou singju, the Manipuri salad of thinly sliced lotus stem with chilli, herbs and roasted gram flour.
- Kamal kakdi kofta in a tomato gravy, popular in Uttar Pradesh.
Before you plan around it
Lotus root grows in pond and lake mud, which collects inside its tunnels. Scrub it, cut it into sections and rinse each hole with running water, and always cook it well; raw water plants can carry parasites. Buy from clean sources where possible, since stagnant or polluted ponds can leave contaminants in the plant. With 611 mg potassium per 100 g, kidney patients on a potassium limit should keep portions small. Its vitamin K1 matters for anyone on warfarin.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about lotus root (kamal kakdi)
Is lotus root high in iron?
For a root vegetable, yes. IFCT 2017 lists 3.34 mg iron per 100 g of lotus root, the most of 10 roots and tubers. It also carries 26.6 mg vitamin C, which helps that plant iron absorb. Anaemia still needs a doctor's advice.
How do you clean lotus root?
Scrub the skin, peel it, cut it into short lengths and rinse each tunnel under running water until no mud remains. Then boil, steam or fry it fully. Never eat it raw.
Can people with diabetes eat lotus root?
Yes, in normal portions. Lotus root has 14.7 g carbohydrate per 100 g but only 0.2 g sugars, with 4.7 g fibre. Fried monje add a lot of oil, so curries and stir-fries are a better routine choice.
What is nadru?
Nadru is the Kashmiri name for lotus root, recorded in IFCT 2017 as nader. It is pulled from Dal and Wular lakes in the cooler months and cooked in yakhni, fritters and with greens.
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Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
All roots and tubers
10 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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