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Roasted lotus seeds

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Roasted lotus seeds

Also known as: Hạt sen rang · Desserts, sweets & fruit · 20 g serving · 65 min total

Good choice

Nắm hạt sen rang 20g ~80 kcal, xơ 2g, natri 10mg.

Lời khuyên: 1 nắm nhỏ, không muối thêm.

34 kcal per serving

Protein 0.7 g · Carbs 6.0 g · Fat 0.9 g · Fibre – g · Sugars – g · Sodium 0.2 mg

Where the calories come from

Where the calories come fromCalories: 8% protein, 69% carbohydrate, 23% fat. 34 kcal total.34kcal / serving
  • Protein0.66 g · 8%
  • Carbohydrate5.97 g · 69%
  • Fat0.88 g · 23%

Estimated, per 20 g serving.

Daily Value at a glance

Protein1 % % 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
Energy33.7 kcal2%
Protein0.7 g1%
Carbohydrate6.0 g2%
of which net carbs (carbs minus fibre)6.0 g—
of which sugars0.0 g—
of which added sugars3.2 g6%
Fat0.9 g1%
of which saturated fat0.1 g1%
Fibre0.0 g0%
Sodium0.2 mg0%
Where the calories come from
Protein 8% · Carbohydrate 71% · Fat 24% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.2 µg RAE0%
Niacin (B3)0.1 mg1%
Folate (B9)4.5 µg1%
Calcium7.1 mg1%
Iron0.2 mg1%
Magnesium9.0 mg2%
Phosphorus26.8 mg2%
Potassium58.8 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: 2 %; Phosphorus: 2 %; Niacin (B3): 1 %; Folate (B9): 1 %; Calcium: 1 %Manganese4 %Magnesium2 %Phosphorus2 %Niacin (B3)1 %Folate (B9)1 %Calcium1 %
Health scoreHealth score 59 out of 100, rated Fair.59/ 100
Fair

Health score

59 / 100 · Fair

Formula: protective index 54 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 59, 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: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy168.5 kcal8%
Protein3.3 g7%
Carbohydrate29.8 g11%
of which net carbs (carbs minus fibre)29.8 g—
of which sugars0.0 g—
of which added sugars16.0 g32%
Fat4.4 g6%
of which saturated fat0.7 g3%
Fibre0.0 g0%
Sodium1.0 mg0%
Where the calories come from
Protein 8% · Carbohydrate 71% · Fat 24% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.8 µg RAE0%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.3 mg2%
Vitamin B60.1 mg6%
Folate (B9)22.4 µg6%
Calcium35.4 mg3%
Iron0.8 mg4%
Magnesium44.8 mg11%
Phosphorus134.0 mg11%
Potassium294.0 mg6%
Zinc0.2 mg2%
Copper0.1 mg11%
Manganese0.5 mg22%

% 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 — 16 g
  • Đường — 3 g
  • Dầu/mỡ — 1 g

How it is made

roast · Prep 20 min · Cook 45 min

Quay lò 180–230°C.

Good to know

What is good

  • Calo 80, natri thấp
  • Xơ 2g

Watch out for

  • Đạm 3g
  • Phần dễ ăn quá tay

Healthier swaps

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.

34 kcal per 20 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 8 min8 min
Running (steady run, 8 MET)≈ 3 min3 min
Cycling (moderate pace, 6 MET)≈ 5 min5 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 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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