Wocas (tuber, cooked, oregon, yellow pond lily (klamath)) nutrition facts

Nuphar lutea

100 grams of wocas, tuber, cooked, oregon, yellow pond lily (klamath) contain 34 calories, 0.7 g of protein, 7.1 g of carbohydrates and 0.4 g of fat. It is an excellent source of manganese (41% DV). Most of its calories (83%) come from carbs.

Nutrition Facts
Calories34
% Daily Value*
Total fat 0.35 g0%
Saturated fat 0.04 g0%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 10 mg0%
Total carbohydrate 7.06 g3%
Dietary fiber 2.3 g8%
Total sugars 0 g
Protein 0.69 g1%
Calcium 23 mg2%
Iron 1.21 mg7%
Potassium 187 mg4%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 8%Carbs 83%Fat 9%
34calories
0.69 gprotein
7.06 gcarbs
0.35 gfat

Values shown for 100 g.

Rich in

  • Manganese41%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin E0.42 mg3%
Thiamin (B1)0.02 mg1%
Riboflavin (B2)0.02 mg1%
Niacin (B3)0.29 mg2%
Pantothenic acid (B5)0.14 mg3%
Vitamin B60.07 mg4%
Folate5 µg1%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium23 mg2%
Iron1.21 mg7%
Potassium187 mg4%
Magnesium3 mg1%
Phosphorus13 mg1%
Zinc0.3 mg3%
Copper0 mg0%
Manganese0.95 mg41%
Selenium0 µg0%

Fats

NutrientAmount% DV
Saturated fat0.04 g0%
Trans fat0 g-
Monounsaturated fat0.02 g-
Polyunsaturated fat0.05 g-

Other

NutrientAmount% DV
Water91.4 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other american indian/alaska native foods

Per 100 gWocas (tuber, cooked, oregon, yellow pond lily (klamath))Category averageDifference
Calories34209-84%
Protein0.69 g16 g-96%
Total carbohydrate7.06 g11.3 g-37%
Total fat0.35 g11.1 g-97%
Dietary fiber2.3 g4.17 g-45%
Total sugars0 g2.7 g-100%
Sodium10 mg160 mg-94%

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Similar foods

Wocas (dried seeds, oregon, yellow pond lily (klamath))361 kcal · 7.9 g proteinStew (pinto bean and hominy, badufsuki (hopi))32 kcal · 1.42 g proteinHuckleberries (raw (alaska native))37 kcal · 0.4 g proteinStew/soup (caribou (alaska native))41 kcal · 3.8 g proteinPrickly pears (raw (northern plains indians))42 kcal · 0.12 g proteinSourdock (young leaves (alaska native))42 kcal · 2.3 g proteinSquash (indian, raw (navajo))26 kcal · 0.52 g proteinStinging Nettles (blanched (northern plains indians))42 kcal · 2.71 g protein

Source: USDA FoodData Central, SR Legacy, FDC ID 169005. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.