Wocas, dried seeds, Oregon, yellow pond lily (Klamath)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 4.2 MG | 26% | |
| Pantothenic acid | 1.3 MG | 26% | |
| Vitamin B-6 | 1.0 MG | 56% | |
| Folate, total | 5 UG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 35.6 MG | 238% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 27 MG | 2% | |
| Iron, Fe | 1.5 MG | 8% | |
| Magnesium, Mg | 86 MG | 20% | |
| Phosphorus, P | 229 MG | 18% | |
| Potassium, K | 553 MG | 12% | |
| Sodium, Na | 25 MG | 1% | |
| Zinc, Zn | 6.3 MG | 58% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.9 MG | 41% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in fat (1.1g per 100g).
- High in dietary fiber (19.2g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (20% DV).
- Rich source of Zinc, Zn (58% of Daily Value per 100g).
- Good source of Manganese, Mn (41% DV).
- Good source of Niacin (26% DV).
About Wocas, dried seeds, Oregon, yellow pond lily (Klamath)
These small, dried seeds come from the yellow pond lily, a plant native to the wetlands of the Pacific Northwest, particularly the Klamath region. Traditionally harvested by Indigenous peoples, they have been a valued food source for generations. With a rich nutrient profile, they offer a high amount of dietary fiber—nearly 20 grams per 100 grams—making them excellent for digestive health and promoting a feeling of fullness. They are also a good source of plant-based protein and provide complex carbohydrates for sustained energy, while remaining very low in fat.
In the kitchen, they can be used in a variety of ways, often ground into flour for baking or stirred into porridges and stews for added texture and nutrition. Some people enjoy them toasted for a nutty flavor or incorporated into traditional recipes that highlight their earthy, slightly sweet taste. Because of their high fiber content, they pair well with other nutrient-dense foods and can be a satisfying addition to plant-based or whole-food diets.
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