Lotus Root is 74 calories per 100g — low for vegetables. Low-cal enough to fill out plates without much trade-off. 2.6g of protein per 100g makes it a small but meaningful contributor.
Calories scale with portion. Here's how a typical lotus root serving translates in your tracker:
Balanced — lotus root sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How lotus root stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at lotus root and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreLotus Root has approximately 74 calories per 100g. A typical serving — 3 oz (85g) — comes in at 63 calories.
2.6g of protein per 100g. That puts lotus root at roughly 3.5g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Lotus Root is naturally low-calorie at 74 kcal per 100g, so it's easy to fit into a deficit.