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Dried lotus seed

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Dried lotus seed

Also known as: Hạt sen khô · Desserts, sweets & fruit · 20 g serving · no cooking time listed

Good choice

Hạt sen khô 20g (1 nắm) ~70 kcal; đạm 3.5g, xơ 2g, NOVA 1.

Lời khuyên: Ngâm rồi nấu chè. Khác hạt sen rang, hạt sen luộc và trà sen.

18 kcal per serving

Protein 0.8 g · Carbs 3.5 g · Fat 0.1 g · Fibre – g · Sugars – g · Sodium 0.2 mg

Where the calories come from

Where the calories come fromCalories: 18% protein, 76% carbohydrate, 5% fat. 18 kcal total.18kcal / serving
  • Protein0.83 g · 18%
  • Carbohydrate3.46 g · 76%
  • Fat0.11 g · 5%

Estimated, per 20 g serving.

Daily Value at a glance

Protein2 % % Daily Value
Fibre0 % % Daily Value
Sodium0 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 20 g Estimated

NutrientAmount% Daily Value
Energy17.8 kcal1%
Protein0.8 g2%
Carbohydrate3.5 g1%
of which net carbs (carbs minus fibre)3.5 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat0.1 g0%
of which saturated fat0.0 g0%
Fibre0.0 g0%
Sodium0.2 mg0%
Where the calories come from
Protein 18% · Carbohydrate 79% · Fat 5% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.2 µg RAE0%
Niacin (B3)0.1 mg1%
Folate (B9)4.8 µg1%
Calcium8.8 mg1%
Iron0.2 mg1%
Magnesium11.2 mg3%
Phosphorus33.6 mg3%
Potassium73.4 mg2%
Zinc0.1 mg1%
Manganese0.1 mg4%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 20 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingManganese: 4 %; Magnesium: 3 %; Phosphorus: 3 %; Potassium: 2 %; Niacin (B3): 1 %; Folate (B9): 1 %Manganese4 %Magnesium3 %Phosphorus3 %Potassium2 %Niacin (B3)1 %Folate (B9)1 %
Health scoreHealth score 83 out of 100, rated Excellent.83/ 100
Excellent

Health score

83 / 100 · Excellent

Formula: protective index 73 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 83, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy89.0 kcal4%
Protein4.1 g8%
Carbohydrate17.3 g6%
of which net carbs (carbs minus fibre)17.3 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat0.5 g1%
of which saturated fat0.1 g1%
Fibre0.0 g0%
Sodium1.0 mg0%
Where the calories come from
Protein 18% · Carbohydrate 78% · Fat 5% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A1.0 µg RAE0%
Thiamin (B1)0.2 mg17%
Niacin (B3)0.4 mg3%
Vitamin B60.2 mg12%
Folate (B9)23.8 µg6%
Calcium44.0 mg3%
Iron1.0 mg6%
Magnesium56.0 mg13%
Phosphorus168.0 mg13%
Potassium367.0 mg8%
Zinc0.3 mg3%
Copper0.1 mg11%
Manganese0.6 mg26%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Hạt sen — 20 g

How it is made

dry

Khô. Khác rang/luộc.

Good to know

What is good

  • NOVA 1, xơ 2g
  • Khẩu phần nắm rõ

Watch out for

  • Phải ngâm nấu
  • Không no

Portion sizes

  • Piece — 20 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

18 kcal per 20 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 4 min4 min
Running (steady run, 8 MET)≈ 2 min2 min
Cycling (moderate pace, 6 MET)≈ 2 min2 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-18 · Verified by rule-engine-v2 · Basis: estimated-serve

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