Lotus Root vs Water Chestnuts: Calories and Nutrition Compared (2026)

Lotus root has 2.6 g of protein while water chestnuts have 1.4 g. Lotus root contains 74 calories, making it lower in calories compared to water chestnuts at 97 calories.

Lotus root and water chestnuts are both popular in various cuisines. Each offers unique nutritional benefits, making them suitable for different dietary needs.

What Is the Difference Between Lotus Root and Water Chestnuts?

Lotus root is the edible rhizome of the lotus plant, known for its crunchy texture and mild flavor. It is often used in Asian dishes and is rich in dietary fiber. Water chestnuts are aquatic vegetables that grow in marshes, known for their crisp texture and slightly sweet flavor. They are commonly used in stir-fries and salads.

Lotus Root vs Water Chestnuts: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional values of lotus root and water chestnuts.

Nutrient (per 100 g)	Lotus root (raw)	Water chestnuts (raw)
Calories	74 kcal	97 kcal
Protein	2.6 g	1.4 g
Carbs	17.2 g	23.9 g
Sugar	0 g	4.8 g
Fat	0.1 g	0.1 g
Fiber	4.9 g	3 g
Sodium	40 mg	14 mg

Which Is Better, Lotus Root or Water Chestnuts?

For weight loss: Lotus root is lower in calories with 74 calories compared to water chestnuts, which have 97 calories.

For muscle and protein: Lotus root contains more protein at 2.6 g compared to water chestnuts, which have 1.4 g.

For low-carb or low-sugar: Lotus root has 17.2 g of carbohydrates and 0 g of sugar, while water chestnuts have 23.9 g of carbohydrates and 4.8 g of sugar.

How to Track Lotus root and Water chestnuts Accurately

Portion sizes and macronutrient content can be easily misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use only and are not intended as medical advice. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, lotus root or water chestnuts?

Lotus root has 2.6 g of protein, while water chestnuts contain 1.4 g.

Which has fewer calories, lotus root or water chestnuts?

Lotus root has 74 calories, whereas water chestnuts have 97 calories.

What is the carbohydrate content of lotus root?

Lotus root contains 17.2 g of carbohydrates per 100 g.

What is the sugar content in water chestnuts?

Water chestnuts have 4.8 g of sugar per 100 g.

How much fiber is in lotus root?

Lotus root contains 4.9 g of fiber per 100 g.

What is the sodium content of water chestnuts?

Water chestnuts have 14 mg of sodium per 100 g.

Key Takeaways

• Lotus root has 74 calories per 100 g.
• Water chestnuts contain 97 calories per 100 g.
• Lotus root provides 2.6 g of protein per 100 g.
• Water chestnuts offer 1.4 g of protein per 100 g.
• Lotus root has 17.2 g of carbohydrates per 100 g.
• Water chestnuts contain 23.9 g of carbohydrates per 100 g.