Yellow Pond-lily · Nuphar lutea

Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B

Nutrition facts per 100 g · edible portion

Herbs And Spices

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2 forms & preparations

Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

18%

361 kcal Calories

16%

7.9 g Protein

29%

80.0 g Carbs

1.1 g Fat

Good nutrient density 34/100

How many beneficial nutrients Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B come from — the split across carbs, fat & protein.

361 kcal / serving

89% from carbs

Carbs 89%

80.0 g per serving
Fat 3%

1.1 g per serving
Protein 9%

7.9 g per serving

What Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin E238% Dietary Fiber69% Zinc58% Vitamin B656% Manganese41% Niacin (B3)26% Pantothenic Acid (B5)26% Magnesium20% Phosphorus18% Protein16% Potassium12%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	80.0 g	29%
Dietary Fiber	19.2 g	69%
Starch	39.5 g	—
Total Sugars	0.4 g	—
Sucrose	0.0 g	—
Glucose	0.4 g	—
Fructose	0.0 g	—
Lactose	0.0 g	—
Maltose	0.0 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	1.1 g	1%
Saturated Fat	0.1 g	1%
Monounsaturated Fat	0.1 g	—
Polyunsaturated Fat	0.2 g	—
Omega-3 Fatty Acids	9.0 mg	—
Omega-6 Fatty Acids	144.0 mg	—
Butyric Acid	5.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	2.0 mg	—
Lauric Acid	2.0 mg	—
Myristic Acid	4.0 mg	—
Palmitic Acid	83.0 mg	—
Stearic Acid	20.0 mg	—
Arachidic Acid	6.0 mg	—
Behenic Acid	9.0 mg	—
Palmitoleic Acid	1.0 mg	—
Oleic Acid	94.0 mg	—
Gadoleic Acid	4.0 mg	—
Erucic Acid	1.0 mg	—
Nervonic Acid	0.0 mg	—
Linoleic Acid	144.0 mg	—
alpha-Linolenic Acid (ALA)	9.0 mg	—
gamma-Linolenic Acid	0.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	7.9 g	16%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	~	—
Vitamin D	~	—
Vitamin E	35.6 mg	238%
Vitamin K	~	—
Thiamin (B1)	0.0 mg	3%
Riboflavin (B2)	0.1 mg	5%
Niacin (B3)	4.2 mg	26%
Vitamin B6	1.0 mg	56%
Folate (B9)	5.0 mcg	1%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	1.3 mg	26%

Minerals	Amount	% DV
Calcium	27.0 mg	2%
Iron	1.5 mg	8%
Magnesium	86.0 mg	20%
Phosphorus	229.0 mg	18%
Potassium	553.0 mg	12%
Sodium	25.0 mg	1%
Zinc	6.3 mg	58%
Copper	0.1 mg	8%
Manganese	0.9 mg	41%
Selenium	0.7 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—
Campesterol	7.0 mg	—
Stigmasterol	4.0 mg	—
Beta-sitosterol	35.0 mg	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.7 g	—

About Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B

The yellow pond-lily is an aquatic plant of quiet lakes, ponds, and slow streams, bearing bright yellow cup-shaped flowers and broad floating leaves. Long valued by Indigenous peoples of North America, its most important edible part is its seeds, gathered from the seed pods of related species and known as wokas to the Klamath people, who parched and ground them into a nutritious meal or popped them like popcorn.

The starchy rhizomes were also cooked and eaten, though they need careful preparation to reduce their natural bitterness. The seeds provide starch, protein, and minerals, making them a traditional wild grain-like food, while the plant itself is an important part of wetland ecosystems. It is a foraged heritage food rather than a market crop. Harvest only from clean, unpolluted water and identify the plant with care, then parch or cook the seeds thoroughly, since proper preparation is what makes this wild food palatable.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B?

There are 361 calories in 100 g of Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B.

How much protein is in Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B?

Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B contains 7.9 g of protein per 100 g.

How many carbs are in Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B?

Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B has 80.0 g of carbohydrates per 100 g.

How much fat is in Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B?

Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B provides 1.1 g of total fat per 100 g.

What is Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B a good source of?

Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B is an excellent source of Vitamin E (238% DV), Dietary Fiber (69% DV), Zinc (58% DV), Vitamin B6 (56% DV), Manganese (41% DV) and Niacin (B3) (26% DV) and a good source of Phosphorus, Protein and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.