Food · American Indian/Alaska Native Foods
Wocas nutrition facts
A typical portion of wocas (1 oz; 28.35 g, dried seeds, Oregon, yellow pond lily) has 100 calories and 2g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 34 calories (tuber, cooked, Oregon, yellow pond lily) to 361 (dried seeds, Oregon, yellow pond lily).
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Wocas, dried seeds, Oregon, yellow pond lily (Klamath), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7.9g
- more than 47% of 8,218 USDA reference foods
- Calories per 100 g
- 361
- more than 81% of reference foods
- Sodium per 100 g
- 25mg
- more than 24% of reference foods
1 oz weighs 28.35 g in USDA's record for Wocas, dried seeds, Oregon, yellow pond lily (Klamath) (FDC 169826).
Where the calories come from: 89% carbohydrate, 3% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin E10 mg in 1 oz (28.35 g), 67% of the Daily Value
- Zinc1.8 mg in 1 oz (28.35 g), 16% of the Daily Value
- Vitamin B60.3 mg in 1 oz (28.35 g), 16% of the Daily Value
- Manganese0.3 mg in 1 oz (28.35 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 169826), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of wocas USDA describes
Dried seeds, Oregon, yellow pond… has the most calories per 100 g (361); the fewest: Tuber, cooked, Oregon, yellow… (34)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | 361 | 7.9 g | 1.1 g | 25 mg |
| Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | 34 | 0.7 g | 0.4 g | 10 mg |
Every nutrient in this record (100)
The portion is 1 oz (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.24 g | 7.90 g | 4% |
| Total lipid (fat) | 0.30 g | 1.07 g | 0% |
| Carbohydrate, by difference | 22.7 g | 80.0 g | 8% |
| Ash | 0.47 g | 1.65 g | |
| Energy | 102 kcal | 361 kcal | |
| Starch | 11.2 g | 39.5 g | |
| Sucrose | 0 g | 0 g | |
| Glucose | 0.12 g | 0.43 g | |
| Fructose | 0 g | 0 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 2.65 g | 9.36 g | |
| Total Sugars | 0.12 g | 0.43 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 5.44 g | 19.2 g | 19% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0.0028 g | 0.010 g | |
| Fatty acids, total saturated | 0.042 g | 0.15 g | 0% |
| Fatty acids, total monounsaturated | 0.028 g | 0.10 g | |
| Fatty acids, total polyunsaturated | 0.046 g | 0.16 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 7.65 mg | 27.0 mg | 1% |
| Iron, Fe | 0.42 mg | 1.47 mg | 2% |
| Magnesium, Mg | 24.4 mg | 86.0 mg | 6% |
| Phosphorus, P | 64.9 mg | 229 mg | 5% |
| Potassium, K | 157 mg | 553 mg | 3% |
| Sodium, Na | 7.09 mg | 25.0 mg | 0% |
| Zinc, Zn | 1.79 mg | 6.33 mg | 16% |
| Copper, Cu | 0.021 mg | 0.073 mg | 2% |
| Manganese, Mn | 0.27 mg | 0.94 mg | 12% |
| Selenium, Se | 0.20 µg | 0.70 µg | 0% |
Vitamins (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Vitamin E (alpha-tocopherol) | 10.1 mg | 35.6 mg | 67% |
| Tocopherol, beta | 1.84 mg | 6.49 mg | |
| Tocopherol, gamma | 0.51 mg | 1.80 mg | |
| Tocopherol, delta | 0.37 mg | 1.30 mg | |
| Tocotrienol, alpha | 0.45 mg | 1.59 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Thiamin | 0.0085 mg | 0.030 mg | 1% |
| Riboflavin | 0.020 mg | 0.070 mg | 2% |
| Niacin | 1.19 mg | 4.19 mg | 7% |
| Pantothenic acid | 0.37 mg | 1.30 mg | |
| Vitamin B-6 | 0.27 mg | 0.96 mg | 16% |
| Folate, total | 1.42 µg | 5.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 1.42 µg | 5.00 µg | |
| Folate, DFE | 1.42 µg | 5.00 µg | 0% |
Fatty acids (45)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.0014 g | 0.0050 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0.00057 g | 0.0020 g | |
| SFA 12:0 | 0.00057 g | 0.0020 g | |
| SFA 14:0 | 0.0011 g | 0.0040 g | |
| SFA 16:0 | 0.024 g | 0.083 g | |
| SFA 18:0 | 0.0057 g | 0.020 g | |
| SFA 20:0 | 0.0017 g | 0.0060 g | |
| MUFA 18:1 | 0.027 g | 0.094 g | |
| PUFA 18:2 | 0.041 g | 0.14 g | |
| PUFA 18:3 | 0.0026 g | 0.0090 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.0026 g | 0.0090 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.00028 g | 0.0010 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0011 g | 0.0040 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.00028 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Stigmasterol | 1.13 mg | 4.00 mg | |
| Campesterol | 1.98 mg | 7.00 mg | |
| Beta-sitosterol | 9.92 mg | 35.0 mg | |
| SFA 15:0 | 0.00028 g | 0.0010 g | |
| SFA 17:0 | 0.0014 g | 0.0050 g | |
| SFA 24:0 | 0.0028 g | 0.010 g | |
| TFA 16:1 t | 0 g | 0 g | |
| TFA 18:1 t | 0.0014 g | 0.0050 g | |
| TFA 22:1 t | 0 g | 0 g | |
| TFA 18:2 t not further defined | 0.0014 g | 0.0050 g | |
| PUFA 18:2 CLAs | 0 g | 0 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0.00057 g | 0.0020 g | |
| MUFA 16:1 c | 0.00028 g | 0.0010 g | |
| MUFA 18:1 c | 0.025 g | 0.089 g | |
| PUFA 18:2 n-6 c,c | 0.039 g | 0.14 g | |
| MUFA 22:1 c | 0.00028 g | 0.0010 g | |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0.00057 g | 0.0020 g | |
| Fatty acids, total trans-monoenoic | 0.0014 g | 0.0050 g | |
| Fatty acids, total trans-polyenoic | 0.0014 g | 0.0050 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169826: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in wocas?
100 in 1 oz (28.35 g) of dried seeds, Oregon, yellow pond lily; 34 to 361 per 100 g across USDA's descriptions.
How much protein is in wocas?
2g in 1 oz; 7.9 g per 100 g.
How much sodium is in wocas?
5mg in 1 oz; 25 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov