Cooked Tuber Wocas
Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath)
Nutrition Facts
- Total Fat 0,35 g0%
- Saturated Fat 0,04 g0%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 10 mg0%
- Total Carbohydrate 7,06 g3%
- Dietary Fiber 2,3 g8%
- Total Sugars 0 g
- Protein 0,69 g1%
- Vitamin D —
- Calcium 23 mg2%
- Iron 1,21 mg7%
- Potassium 187 mg4%
100g of Wocas, tuber, cooked contains 34 kcal calories, 0,69g protein, and 1,21mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein8%(3 kcal)
- Carbs83%(28 kcal)
- Fat9%(3 kcal)
Nutrient density
Meets ≥10% Daily Value for 1 of 25 nutrients
Low nutrient densityUse Cooked Tuber Wocas in your next meal plan
Melio can build a complete week of meals around Cooked Tuber Wocas (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: American Indian / Alaska Native Foods
- Cooked Tuber Wocas has a potassium-to-sodium ratio of 18.7:1, which is considered favorable for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 34 kcal | 2% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 0,69 g | 1% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 7,06 g | 3% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,35 g | 0% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 2,3 g | 8% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 10 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 187 mg | 4% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 23 mg | 2% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 3 mg | 1% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 13 mg | 1% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,21 mg | 7% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,3 mg | 3% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0 mg | 0% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,95 mg | 41% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 0 µg | 0% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,04 g | 0% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,02 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,05 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,42 mg | 3% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,02 mg | 1% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,02 mg | 1% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,29 mg | 2% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,14 mg | 3% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,07 mg | 4% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 5 µg | 1% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 91,41 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated39%(0,04 g)
- Monounsaturated15%(0,02 g)
- Polyunsaturated46%(0,05 g)
Household serving sizes
g- oz
- 28 g
Frequently asked questions about Cooked Tuber Wocas
How many calories in Cooked Tuber Wocas?
Cooked Tuber Wocas contains 34 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Cooked Tuber Wocas?
Cooked Tuber Wocas contains 10 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Cooked Tuber Wocas?
Per 100 grams, Cooked Tuber Wocas contains 0.69 g protein, 7.06 g carbohydrates, and 0.35 g total fat.
Is Cooked Tuber Wocas good for keto or low-carb?
Yes — Cooked Tuber Wocas has 4.8 g net carbs per 100 g, fitting a low-carb plan.
Where does Cooked Tuber Wocas nutrition data come from?
Nutrition data for Cooked Tuber Wocas is sourced from USDA FoodData Central (FDC ID 169005). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169005/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Cooked Tuber Wocas
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cooked Tuber Wocas.
3 meal ideas using Cooked Tuber Wocas
Starter templates matched to Cooked Tuber Wocas's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with cooked Tuber Wocas
Use cooked Tuber Wocas alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Low-carb lunch built around cooked Tuber Wocas
A big leafy salad with cooked Tuber Wocas, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with cooked Tuber Wocas
Roast cooked Tuber Wocas with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 169005), accessed 2019-04-01.
Published: 2019-04-01
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