Yellow Pond-lily · Nuphar lutea
Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C
Nutrition facts per 100 g · edible portion
Herbs And SpicesDietary labels are inferred automatically from Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C'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.
Very good nutrient density 39/100
How many beneficial nutrients Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C 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, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C come from — the split across carbs, fat & protein.
83% from carbs
-
Carbs 83%7.1 g per serving
-
Fat 9%0.4 g per serving
-
Protein 8%0.7 g per serving
What Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C 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).
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 | 7.1 g | |
| Dietary Fiber | 2.3 g | |
| Starch | 3.7 g | — |
| Total Sugars | 0.0 g | — |
| Sucrose | 0.0 g | — |
| Glucose | 0.0 g | — |
| Fructose | 0.0 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.4 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 6.0 mg | — |
| Omega-6 Fatty Acids | 43.0 mg | — |
| Butyric Acid | 10.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 4.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 20.0 mg | — |
| Stearic Acid | 7.0 mg | — |
| Arachidic Acid | 0.0 mg | — |
| Behenic Acid | 0.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 16.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Nervonic Acid | 0.0 mg | — |
| Linoleic Acid | 43.0 mg | — |
| alpha-Linolenic Acid (ALA) | 6.0 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 | 0.7 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | ~ | — |
| Vitamin C | ~ | — |
| Vitamin D | ~ | — |
| Vitamin E | 0.4 mg | |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 5.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 23.0 mg | |
| Iron | 1.2 mg | |
| Magnesium | 3.0 mg | |
| Phosphorus | 13.0 mg | |
| Potassium | 187.0 mg | |
| Sodium | 10.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.0 mg | |
| Manganese | 1.0 mg | |
| Selenium | 0.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Campesterol | 0.0 mg | — |
| Stigmasterol | 1.0 mg | — |
| Beta-sitosterol | 10.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.5 g | — |
About Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C
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, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C?
There are 34 calories in 100 g of Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C.
How much protein is in Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C?
Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C contains 0.7 g of protein per 100 g.
How many carbs are in Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C?
Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C has 7.1 g of carbohydrates per 100 g.
How much fat is in Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C?
Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C provides 0.4 g of total fat per 100 g.
What is Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C a good source of?
Wocas, tuber, cooked, Oregon, Yellow pond lily, Nuphar lutea, rhizome (OR) - CY0617C is an excellent source of Manganese (41% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related herbs and spices
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