Mashed Wocas

Mashed Wocas is a traditional Native American dish made from the cooked and mashed tubers of the wocas plant (also known as wapato or duck potato). It was a staple food for tribes in the Pacific Northwest and Plateau regions, particularly around the Columbia River Basin. The dish has a starchy, earthy flavor and a texture similar to mashed potatoes.

🍽️ Nutrition at a glance

This dish is primarily a source of complex carbohydrates and dietary fiber, with minimal fat and a modest amount of plant-based protein. A typical serving provides a good amount of potassium and other essential minerals.

Nutrition breakdown

Calories	185 kcal
Protein	4.5 g
Carbs	42 g
Fat	0.5 g
Fiber	6 g
Sugar	1 g
Sodium	10 mg
Potassium	620 mg
Manganese	0.8 mg
Magnesium	45 mg
Phosphorus	100 mg
Iron	1.2 mg
Vitamin B6	0.3 mg
Vitamin C	8 mg

Per 1 cup (210 g) · estimated, varies by recipe

💡 What's interesting

Wocas tubers were a crucial food source harvested from shallow lake and marsh beds, often by women using their feet to dislodge them from the mud. Nutritionally, it's interesting as a wild, foraged carbohydrate source that provided essential calories and nutrients in pre-agricultural diets.