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 |
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 |
Is Flaxseed rich in vitamins?
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.
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 |
Is Flaxseed high in minerals?
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.
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 |
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.