Wocas, tuber, cooked, 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 | 1% | |
| Riboflavin | 0.0 MG | 1% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 5 UG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 23 MG | 2% | |
| Iron, Fe | 1.2 MG | 7% | |
| Magnesium, Mg | 3 MG | 1% | |
| Phosphorus, P | 13 MG | 1% | |
| Potassium, K | 187 MG | 4% | |
| Sodium, Na | 10 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.0 MG | 0% | |
| Manganese, Mn | 1.0 MG | 41% | |
| Selenium, Se | 0 UG | 0% |
Nutrition Highlights
- Very low in calories (34 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of Manganese, Mn (41% DV).
About Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath)
This starchy aquatic tuber comes from the yellow pond lily, also known as wocas or wokas, and has been a traditional food source for Indigenous peoples of the Pacific Northwest, particularly the Klamath tribes. After harvesting, the tubers are typically dried and then cooked, resulting in a mildly sweet, nutty flavor and a texture that can range from dense to slightly fluffy depending on preparation. The cooking process enhances its digestibility and makes its nutrients more bioavailable.
Nutritionally, this tuber is relatively low in calories and fat, making it a light yet satisfying food. It provides a modest amount of protein and is a good source of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. The carbohydrate content is moderate, offering a steady source of energy without being overly heavy. Its low-fat profile and absence of saturated fats make it a heart-friendly option, especially when incorporated into balanced meals.
In traditional and modern cooking, this tuber is often ground into flour or meal and used in porridges, breads, or as a thickener for soups and stews. It can also be boiled or roasted and eaten as a side dish, similar to how one might prepare potatoes or other root vegetables. Its versatility and mild flavor make it an excellent base for both savory and slightly sweet dishes, and it pairs well with herbs, spices, and other vegetables. For those seeking to diversify their diet with nutrient-dense, culturally significant foods, this tuber offers both historical value and modern nutritional benefits.
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