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Calories in Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath)

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Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) contains 34 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 10 kcal.

Roughly 83% of its calories come from carbohydrates, with 9% from fat and 8% from protein (estimated with general energy factors).

That is less energy than the typical item in american indian/alaska native foods on FoodFactly, where the median is 140 kcal per 100 g across 165 foods.

100 g provides 41% of the Daily Value for manganese.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.

34kcal per 100 g
0.69 gprotein
7.1 gcarbohydrates
0.35 gfat
10kcal in 1 oz (28.4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 34 kcal
Total fat M 0.35 g 0.4%
Saturated fat C 0.041 g 0.2%
Trans fat C 0 g
Cholesterol M 0 mg 0%
Sodium M 10 mg 0.4%
Total carbohydrates C 7.1 g 3%
Dietary fiber M 2.3 g 8%
Total sugars M 0 g
Protein M 0.69 g 1%
Vitamin E M 0.42 mg3%
Thiamin (B1) M 0.015 mg1%
Riboflavin (B2) M 0.015 mg1%
Niacin (B3) M 0.29 mg2%
Pantothenic acid (B5) M 0.14 mg3%
Vitamin B6 M 0.068 mg4%
Folate (B9) C 5 µg1%
Vitamin B12 Z 0 µg0%
Calcium M 23 mg2%
Iron M 1.2 mg7%
Magnesium M 3 mg0.7%
Phosphorus M 13 mg1%
Potassium M 187 mg4%
Zinc M 0.3 mg3%
Copper M 0.004 mg0.4%
Manganese M 0.95 mg41%
Selenium M 0 µg0%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 8%Carbohydrates: 83%Fat: 9%34kcal / 100 g
  • Protein 8%
  • Carbohydrates 83%
  • Fat 9%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Manganese41%Iron7%Vitamin B64%Potassium4%Pantothenic acid (B5)3%Vitamin E3%Zinc3%Niacin (B3)2%Calcium2%Thiamin (B1)1%

Nutritional insights

  • Protein0.69 gin the lowest quarter of american indian/alaska native foods (median 11.7 g)
  • Fiber2.3 gabove the median for american indian/alaska native foods (median 1.5 g)
  • Sugars0 gin the lowest quarter of american indian/alaska native foods (median 0.21 g)
  • Fat0.35 gin the lowest quarter of american indian/alaska native foods (median 3.2 g)
  • Saturated fat0.041 gin the lowest quarter of american indian/alaska native foods (median 0.96 g)
  • Sodium10 mgin the lowest quarter of american indian/alaska native foods (median 52 mg)
  • Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
  • Water91.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C0.016 g
Polyunsaturated fat C0.049 g
Sugars and starch (7)
Starch M3.7 g
Sucrose M0 g
Glucose M0 g
Fructose M0 g
Lactose M0 g
Maltose M0 g
Galactose M0 g
Individual fatty acids (46)
EPA (omega-3, 20:5 n-3) M0 g
DHA (omega-3, 22:6 n-3) M0 g
ALA (omega-3, 18:3 n-3) M0.006 g
Linoleic acid (omega-6, 18:2) ?0.043 g
SFA 4:0 M0.01 g
SFA 6:0 M0 g
SFA 8:0 M0 g
SFA 10:0 M0.004 g
SFA 12:0 M0 g
SFA 14:0 M0 g
SFA 16:0 M0.02 g
SFA 18:0 M0.007 g
SFA 20:0 M0 g
MUFA 18:1 ?0.016 g
PUFA 18:3 ?0.006 g
PUFA 20:4 M0 g
SFA 22:0 M0 g
MUFA 14:1 M0 g
MUFA 16:1 ?0 g
PUFA 18:4 M0 g
MUFA 20:1 M0 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) M0 g
SFA 15:0 M0 g
SFA 17:0 M0 g
SFA 24:0 M0 g
TFA 16:1 t M0 g
TFA 18:1 t M0 g
TFA 22:1 t M0 g
TFA 18:2 t not further defined M0 g
PUFA 18:2 CLAs M0 g
MUFA 24:1 c M0 g
PUFA 20:2 n-6 c,c M0 g
MUFA 16:1 c M0 g
MUFA 18:1 c M0.016 g
PUFA 18:2 n-6 c,c M0.043 g
MUFA 22:1 c M0 g
PUFA 18:3 n-6 c,c,c M0 g
MUFA 17:1 M0 g
PUFA 20:3 ?0 g
Fatty acids, total trans-monoenoic C0 g
Fatty acids, total trans-polyenoic C0 g
MUFA 15:1 M0 g
PUFA 20:3 n-3 M0 g
PUFA 20:3 n-6 M0 g
PUFA 22:4 M0 g
Carotenoids (7)
Tocopherol, beta M0 mg
Tocopherol, gamma M0.01 mg
Tocopherol, delta M0.02 mg
Tocotrienol, alpha M0 mg
Tocotrienol, beta M0.01 mg
Tocotrienol, gamma M0 mg
Tocotrienol, delta M0 mg
Sterols (3)
Stigmasterol M1 mg
Campesterol M0 mg
Beta-sitosterol M10 mg
Other components (8)
Water M91.4 g
Alcohol Z0 g
Caffeine Z0 mg
Ash M0.49 g
Theobromine Z0 mg
Energy C143 kJ
Folic acid Z0 µg
Folate, food ?5 µg

Other forms of Wocas

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Wocas, dried seeds, Oregon, yellow pond lily (Klamath) Dried or dry 361 7.9 g 80 g 1.1 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Broccoli, cooked, as ingredient Cooked 41 2.7 g 6.5 g 0.35 g
Celery, cooked, as ingredient Cooked 18 0.53 g 3.6 g 0.17 g
Cauliflower, cooked, as ingredient Cooked 26 2 g 5.2 g 0.29 g
Green beans, cooked, as ingredient Cooked 42 2.1 g 7.7 g 0.29 g
Squash, Indian, cooked, boiled (Navajo) Cooked 16 0.31 g 3.2 g 0.15 g
Cabbage, cooked, as ingredient Cooked 32 1 g 6.7 g 0.24 g
Spinach, cooked, as ingredient Cooked 33 3.4 g 3.1 g 0.71 g
Green pepper, cooked, as ingredient Cooked 25 0.77 g 5.1 g 0.12 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 169005. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.

Frequently asked questions

How many calories are in cooked wocas?

100 g of cooked wocas has 34 kcal. 1 oz (28.4 g): about 10 kcal.

How much protein is in cooked wocas?

Cooked wocas contains 0.69 g of protein per 100 g (1% of the 50 g Daily Value), or 0.2 g in 1 oz (28.4 g). About 8% of its calories come from protein. Compared with other american indian/alaska native foods, that is in the lowest quarter (median 11.7 g).

How many carbs are in cooked wocas?

Cooked wocas has 7.1 g of total carbohydrates per 100 g, including 2.3 g of fiber and 0 g of sugars.

How much fat is in cooked wocas?

Cooked wocas contains 0.35 g of fat per 100 g, of which 0.041 g is saturated (0.2% of the Daily Value).

What vitamins and minerals does cooked wocas contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganese (41% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked wocas?

100 g contains 10 mg of sodium, 0.4% of the 2,300 mg Daily Value.

Does wocas have the same nutrition cooked and dried or dry?

No. Per 100 g, wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) has 34 kcal, while wocas, dried seeds, Oregon, yellow pond lily (Klamath) has 361 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.