What does lotus root taste like?

Lotus root has a mild, slightly sweet, nutty flavor and a unique crunchy texture that remains even after cooking. The texture is often compared to water chestnuts or jicama but more fibrous.

Do you need to cook lotus root?

Yes, lotus root should be cooked. While technically edible raw, it's tough and can be difficult to digest. Cooking softens it slightly while maintaining the signature crunch.

How do you prepare lotus root?

Peel the outer brown skin with a vegetable peeler, slice into rounds to reveal the decorative holes, and soak in acidulated water (water with lemon juice or vinegar) to prevent browning. Then stir-fry, braise, pickle, or deep-fry.

Is lotus root starchy?

Yes, lotus root contains starch and has a carbohydrate profile similar to potatoes, though it's higher in fiber and lower in calories. It provides sustained energy while supporting digestive health.

Where can I buy lotus root?

Find fresh lotus root at Asian markets (Chinese, Japanese, Korean grocers). Some larger supermarkets carry it in the Asian produce section. Frozen pre-sliced lotus root is also widely available.

🪷 Lotus Root

Crunchy Asian vegetable with fiber and tradition—built for clarity (not hype).

Overview

Lotus root (Nelumbo nucifera) is the underwater rhizome of the sacred lotus plant, widely used in Chinese, Japanese, Korean, and Indian cuisines. With its distinctive honeycomb appearance when sliced, lotus root offers a unique crunchy texture, mild slightly sweet flavor, and impressive nutritional profile. The mucilage content also provides traditional digestive benefits.

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Key nutrition highlights

Dietary fiber: excellent source of fiber (approximately 4.9g per 100g cooked), supporting digestive health and regularity.
Vitamin C: good vitamin C content (approximately 44mg per 100g raw), supporting immune function and collagen synthesis.
Potassium: rich in potassium (approximately 556mg per 100g), important for heart and muscle function.
Copper: excellent copper source, supporting iron metabolism and enzyme function.
B vitamins: contains B1 (thiamin), B2 (riboflavin), B6, and folate.
Mucilage: contains mucilaginous compounds traditionally used to support digestive wellness.

Tip: The signature "holes" in lotus root aren't just decorative—they're air channels that help the plant grow in water.

Common benefits people look for

Digestive health and regularity (high fiber and mucilage)
Respiratory wellness (traditional Chinese medicine use)
Heart health support (potassium and fiber)
Blood health (copper and iron support)
Antioxidant properties (vitamin C and phenolic compounds)
Energy metabolism (B vitamins)

These are general wellness themes in nutrition research and traditional use—not disease treatment claims.

Common uses

Stir-fried: slice thinly and stir-fry with vegetables, soy sauce, and sesame oil (retains crunch).
Braised: simmer in dashi or soy-based broth for Japanese nimono dishes.
Soups: add to Chinese soups, hot pots, or Korean tang for texture and nutrition.
Pickled: Japanese sunomono (vinegared lotus root) or Korean pickled banchan.
Deep-fried: slice thinly and fry for crispy lotus chips or tempura.
Stuffed: fill hollow chambers with sticky rice or meat mixture (Chinese preparation).

Prep tip: Peel outer skin, slice, and soak in acidulated water (water with lemon/vinegar) to prevent browning.

Typical origins & sourcing

Lotus root is cultivated in Asia, particularly in China, Japan, India, and throughout Southeast Asia. Prioritize:

Asian markets: fresh lotus root widely available at Chinese, Japanese, Korean, and Indian grocers.
Frozen options: pre-sliced frozen lotus root available and convenient (retains nutrition and texture when cooked).
Canned/vacuum-packed: pre-cooked lotus root slices available but may be softer.
Quality selection: choose firm, heavy roots without soft spots or blemishes. Avoid roots with dark hollow chambers.
Seasonal note: fresh lotus root is typically available year-round but peak season is fall and winter.

Storage tip: Store whole, uncut lotus root wrapped in damp paper towels in the refrigerator for up to 2 weeks. Once cut, store in water (change daily) for 3-5 days, or blanch and freeze.

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Nutrition Facts

Nutrition Facts (per 100g cooked) — click to expand/collapse

Per 100 g (boiled, no salt)%DV*

Calories74 kcal4%

Total Fat0.1 g0%

Total Carbohydrate17.2 g6%

Dietary Fiber4.9 g18%

Sugars0.5 g—

Protein2.6 g5%

Vitamin C44 mg73%

Potassium556 mg16%

Copper0.26 mg29%

Thiamin (B1)0.16 mg13%

Note: Lotus root retains crunch even when cooked due to its unique cellular structure. The mucilage content is traditionally valued for digestive support.

*% Daily Values are based on a 2,000 calorie diet.

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