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
Buy on AmazonVitamins
| 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.
Dietary Information
Wocas, dried seeds, Oregon, yellow pond lily (Klamath) is considered low-fat, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Wocas, dried seeds, Oregon, yellow pond lily (Klamath) include Vitamin E (alpha-tocopherol) (238% DV) , Zinc, Zn (58% DV) , Vitamin B-6 (56% DV) , Manganese, Mn (41% DV) , and Niacin (26% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 361 calories per 100 grams, Wocas, dried seeds, Oregon, yellow pond lily (Klamath) gets 9% of its calories from protein, 89% from carbohydrates, and 3% from fat. This is energy-dense, similar to nuts, oils, and concentrated foods.
Compare Wocas, dried seeds, Oregon, yellow pond lily (Klamath)
See how Wocas, dried seeds, Oregon, yellow pond lily (Klamath) compares to other foods in terms of nutrition:
- Wocas, dried seeds, Oregon, yellow pond lily (Klamath) vs Blackberries, wild, raw (Alaska Native)
- Wocas, dried seeds, Oregon, yellow pond lily (Klamath) vs Caribou, liver, raw (Alaska Native)
- Wocas, dried seeds, Oregon, yellow pond lily (Klamath) vs Stew/soup, caribou (Alaska Native)
- Wocas, dried seeds, Oregon, yellow pond lily (Klamath) vs Caribou, tongue, raw (Alaska Native)
More in American Indian/Alaska Native Foods
Browse all foods in the American Indian/Alaska Native Foods category to compare nutrition facts and find the best options for your diet.