Lotus Seeds vs Edamame: Calories and Nutrition Compared (2026)

Lotus seeds contain 89 calories and 4.1 g of protein, while edamame has 121 calories and 11.9 g of protein. Edamame is higher in protein and calories.

Lotus seeds and edamame are two nutritious options that offer different health benefits. This comparison highlights their caloric and nutritional differences per 100 grams.

What Is the Difference Between Lotus Seeds and Edamame?

Lotus seeds are the edible seeds of the lotus flower, commonly used in Asian cuisine and traditional medicine. They are known for their mild flavor and crunchy texture. Edamame are young soybeans harvested before they ripen, often served steamed or boiled. They are a popular snack and a source of plant-based protein.

Lotus Seeds vs Edamame: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional values of lotus seeds and edamame.

Nutrient (per 100 g)	Lotus seeds (raw)	Edamame (prepared)
Calories	89 kcal	121 kcal
Protein	4.1 g	11.9 g
Carbs	17.3 g	8.9 g
Sugar	-	2.2 g
Fat	0.5 g	5.2 g
Fiber	0 g	5.2 g
Sodium	1 mg	6 mg

Which Is Better, Lotus Seeds or Edamame?

For weight loss: Lotus seeds have 89 calories, while edamame contains 121 calories. For those aiming to reduce calorie intake, lotus seeds may be the better option.

For muscle and protein: Edamame provides 11.9 g of protein compared to 4.1 g in lotus seeds. Therefore, edamame is the superior choice for protein intake.

For low-carb or low-sugar: Lotus seeds have 17.3 g of carbs and no sugar, while edamame has 8.9 g of carbs and 2.2 g of sugar. Lotus seeds may be preferable for lower carb options.

How to Track Lotus seeds and Edamame Accurately

Portion sizes and macronutrient content can often be misjudged, impacting 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 provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Edamame has 11.9 g of protein, while lotus seeds contain 4.1 g of protein.

Which has fewer calories?

Lotus seeds have 89 calories, whereas edamame has 121 calories.

What is the carbohydrate content in lotus seeds?

Lotus seeds contain 17.3 g of carbohydrates per 100 g.

What is the fat content in edamame?

Edamame has 5.2 g of fat per 100 g.

How much fiber is in edamame?

Edamame contains 5.2 g of fiber per 100 g.

What is the sodium content in lotus seeds?

Lotus seeds have 1 mg of sodium per 100 g.

Key Takeaways

• Lotus seeds: 89 calories per 100 g.
• Edamame: 121 calories per 100 g.
• Lotus seeds: 4.1 g of protein.
• Edamame: 11.9 g of protein.
• Lotus seeds: 17.3 g of carbohydrates.
• Edamame: 8.9 g of carbohydrates.