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Lotus seeds, also known as lotus nuts, are the seeds of the Nelumbo nucifera plant. 1 They are a popular ingredient in Asian cuisine and traditional medicine. 2 The seeds are oval-shaped and have a hard outer shell. 3 Inside the shell is a white or cream-colored seed that is edible. Lotus seeds have a slightly sweet and nutty flavor. 4 They are a good source of protein, fiber, and vitamins. 5 Lotus seeds can be eaten raw, cooked, or dried. 6 They are often used in soups, stews, and desserts. 7 Lotus seeds are also used to make lotus root powder, which is a popular ingredient in Chinese medicine. 8