Flaxseed - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Flaxseed

Flaxseed consists of 31% fat, 24% protein, 0% carbs, 39% fiber and 6% water. Flaxseed has 453 calories per 100g, that is 83% lower than other foods in Nuts and seeds without shells. In total 62% of the calories in Flaxseed are from fat, 21% from protein and 0% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.0g carbs in a serving of 20g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.2% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion

Can you eat Flaxseed for a low carb diet?

With 0g of carbs and a Glycemic Load of 0 in a portion of 20g, Flaxseed can be consumed for a ketogenic or low-carb diet. Flaxseed contains no Fructose, is Gluten free and has no Lactose.

Flaxseed: nutrition facts & data

Nutrition facts
per 100g
Flaxseed
avg Nuts and seeds without shells[1]
Calories (kcal) 453.0 542.9
Fat (g) 31.0 45.8
Protein (g) 24.0 15.8
Carbohydrates (g) 0.0 11.5
Mono- & Di-Saccharides (g) 0.0 11.5
Polysaccharides (g) 0.0 11.5
Fibers (g) 38.6 11.1
Sodium (mg) 60.0 105.9
Water (g) 6.0 12.8
[1] average of Nuts and seeds without shells

Breakdown in percent (%) of total calories

An average portion size (20g) of Flaxseed contains:

  • 90.6 Calories
  • 6.2g of Fat
  • 4.8g of Protein
  • No Carbs
  • 12.0mg of sodium - 0.0% of the RDA for sodium.
  • 65.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
  • 1.1mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.6mg of Iron - 0.1% of the RDA for Iron.
  • 145.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

Nutrient distribution per gram

What vitamins are in Flaxseed?

Vitamins
per 100g
Flaxseed
avg[1]
Vitamin C (mg) 0.0 3.3
Vitamin E (mg) 16.0 7.5
Vitamin B1 / Thiamine (mg) 0.2 0.5
Vitamin B2 (mg) 0.2 0.2
Vitamin B6 (mg) 0.4 0.3
Vitamin B9 / Folate (μg) 70.0 63.1
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 50.0
[1] average of Nuts and seeds without shells

Is Flaxseed rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (20g) for Flaxseed of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Flaxseed

Minerals
per 100g
Flaxseed
avg[1]
Magnesium (mg) 325.0 190.6
Zinc (mg) 5.5 3.2
Sodium (mg) 60.0 105.9
Calcium (mg) 200.0 191.0
Iron (mg) 8.2 4.2
Potassium (mg) 725.0 621.5
Phosphorus (mg) 660.0 418.8
[1] average of Nuts and seeds without shells

Is Flaxseed high in minerals?

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Again, for every mineral contained in Flaxseed we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Flaxseed

0.0% of Flaxseed are carbs, per serving of 20g that makes 0.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Flaxseed
avg[1]
Monosaccharides (g) 0.0 3.4
Polysaccharides (g) 0.0 8.0
Total carbs (g) 0.0 11.5
[1] average of Nuts and seeds without shells

How high are the Glycemic Index and the Glycemic Load for Flaxseed?

The Glycemic Index of Flaxseed is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Flaxseed

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Flaxseed

Of the 31.0g total fat per 100g in Flaxseed, 2.9g are saturated fatty acids (SFA), 20.9g are monounsaturated fatty acids (MUFA) and 5.6g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.