Lotus Seeds (White, Dried, Soaked)
Nuts & Seeds · Seeds
White lotus seeds, dried and then soaked, are low FODMAP at 20 g, about ten seeds. Monash rates 30 g as moderate and 36 g as high. The preparation includes soaking, so the green amount is not a dry pantry weight to measure before adding water.
Serving sizes for lotus seeds (white, dried, soaked)
White dried lotus seeds after soaking: 20 g low, 30 g moderate, 36 g high. The app gives no equivalent weight of the seeds before soaking.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 10 seeds | 20 g | GOS 0.07 g | |
| 15 seeds | 30 g | GOS 0.1 g | |
| 18 seeds | 36 g | GOS 0.3 g |
Breakdown for 10 seeds
Is lotus seeds (white, dried, soaked) low FODMAP?
GOS turns amber at 30 g, around fifteen seeds, and red at 36 g, about eighteen seeds. Fructans remain green at both amounts. Popped phool makhana has a different entry and a 32 g green reference; the larger-looking popped snack is not a measure for the soaked white seeds.
Lotus Seeds (White, Dried, Soaked) and IBS: what to know
Lotus seeds in a sweet soup or dessert can be easy to overlook once mixed with the other ingredients. Keep track of the soaked seed amount allocated to your serving, as well as the recipe's sweeteners and other additions. A green portion of lotus seeds alone cannot establish the result for the complete dessert.
Gut-friendly ways to eat lotus seeds (white, dried, soaked)
Weigh the seeds after the soaking stage described in this entry and keep the soaking liquid out of the seed measurement. Follow the pack's further cooking directions. Count-based measures are approximate because seed size varies; a scale is more useful when the green and amber reference weights are close. No dry-to-soaked conversion was supplied in the checked panel.
Frequently asked questions
Are the ten seeds measured before or after soaking?
The entry names dried seeds that have been soaked. Use its 20 g amount for that preparation rather than treating ten dry seeds as a reliably equivalent weight.
Can I use the popped makhana portion for a lotus-seed soup?
No. The 32 g popped-food reference belongs to another preparation. A soup containing soaked white seeds needs this entry's seed amounts plus assessment of the rest of the recipe.
Which group changes as soaked lotus portions increase?
GOS is moderate at 30 g and high at 36 g. Fructans stay green in the two larger portions observed in the app.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Seed, lotus, white, dried, soaked” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.