Flax nutrition: calories, carbs, GI, protein, fiber, fats
Seeds, flaxseed
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Flax
|
Glycemic index ⓘ
Source: Check out our full article on Flax glycemic index Check out our Glycemic index chart page for the full list.
|
N/A (-) |
| Calories ⓘ Calories per 100-gram serving | 534 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1.58 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 tsp, ground (2.5 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 2.1 (acidic) |
Calories ⓘHigher in Calories content than 96% of foods
Fats ⓘHigher in Fats content than 96% of foods
Fiber ⓘHigher in Fiber content than 93% of foods
Phosphorus ⓘHigher in Phosphorus content than 92% of foods
Potassium ⓘHigher in Potassium content than 92% of foods
Flax calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 534 | |
| Calories in 1 tbsp, whole | 55 | 10.3 g |
| Calories in 1 cup, whole | 897 | 168 g |
| Calories in 1 tbsp, ground | 37 | 7 g |
| Calories in 1 tsp, whole | 18 | 3.4 g |
| Calories in 1 tsp, ground | 13 | 2.5 g |
Flax Glycemic index (GI)
Source:
Check out our full article on Flax glycemic index
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
255 mg of 1,000 mg
26%
Iron:
5.73 mg of 8 mg
72%
Magnesium:
392 mg of 420 mg
93%
Phosphorus:
642 mg of 700 mg
92%
Potassium:
813 mg of 3,400 mg
24%
Sodium:
30 mg of 2,300 mg
1%
Zinc:
4.34 mg of 11 mg
39%
Copper:
1.22 mg of 1 mg
136%
Manganese:
2.482 mg of 2 mg
108%
Selenium:
25.4 µg of 55 µg
46%
Choline:
78.7 mg of 550 mg
14%
Mineral chart - relative view
Potassium
813 mg
TOP 8%
Phosphorus
642 mg
TOP 8%
Magnesium
392 mg
TOP 9%
Iron
5.73 mg
TOP 9%
Calcium
255 mg
TOP 10%
Copper
1.22 mg
TOP 16%
Zinc
4.34 mg
TOP 22%
Manganese
2.482 mg
TOP 27%
Selenium
25.4 µg
TOP 38%
Choline
78.7 mg
TOP 57%
Sodium
30 mg
TOP 78%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.31 mg of 15 mg
2%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0.6 mg of 90 mg
1%
Vitamin B1:
1.644 mg of 1 mg
137%
Vitamin B2:
0.161 mg of 1 mg
12%
Vitamin B3:
3.08 mg of 16 mg
19%
Vitamin B5:
0.985 mg of 5 mg
20%
Vitamin B6:
0.473 mg of 1 mg
36%
Folate:
87 µg of 400 µg
22%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
4.3 µg of 120 µg
4%
Vitamin chart - relative view
Vitamin B1
1.644 mg
TOP 8%
Folate
87 µg
TOP 26%
Vitamin B6
0.473 mg
TOP 26%
Vitamin B5
0.985 mg
TOP 36%
Vitamin C
0.6 mg
TOP 46%
Vitamin B3
3.08 mg
TOP 50%
Vitamin B2
0.161 mg
TOP 55%
Vitamin K
4.3 µg
TOP 57%
Vitamin E
0.31 mg
TOP 66%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 37%
18.29 g of 50 g
37%
Fats:
Daily Value: 65%
42.16 g of 65 g
65%
Carbs:
Daily Value: 10%
28.88 g of 300 g
10%
Water:
Daily Value: 0%
6.96 g of 2,000 g
0%
Other:
3.71 g
Protein quality breakdown
Tryptophan:
297 mg of 280 mg
106%
Threonine:
766 mg of 1,050 mg
73%
Isoleucine:
896 mg of 1,400 mg
64%
Leucine:
1235 mg of 2,730 mg
45%
Lysine:
862 mg of 2,100 mg
41%
Methionine:
370 mg of 1,050 mg
35%
Phenylalanine:
957 mg of 1,750 mg
55%
Valine:
1072 mg of 1,820 mg
59%
Histidine:
472 mg of 700 mg
67%
Fat type information
Saturated Fat:
3.663 g
Monounsaturated Fat:
7.527 g
Polyunsaturated fat:
28.73 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Flax
Sugar:
1.55 g
Fiber:
27.3 g
Other:
0.03 g
All nutrients for Flax per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 534kcal | 27% | 4% |
11.4 times more than Orange
|
| Protein | 18.29g | 44% | 28% |
6.5 times more than Broccoli
|
| Fats | 42.16g | 65% | 4% |
1.3 times more than Cheddar Cheese
|
| Vitamin C | 0.6mg | 1% | 46% |
88.3 times less than Lemon
|
| Net carbs | 1.58g | N/A | 67% |
34.3 times less than Chocolate
|
| Carbs | 28.88g | 10% | 27% |
Equal to Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 5.73mg | 72% | 9% |
2.2 times more than Beef
|
| Calcium | 255mg | 26% | 10% |
2 times more than Milk
|
| Potassium | 813mg | 24% | 8% |
5.5 times more than Cucumber
|
| Magnesium | 392mg | 93% | 9% |
2.8 times more than Almond
|
| Sugar | 1.55g | N/A | 62% |
5.8 times less than Coca-Cola
|
| Fiber | 27.3g | 109% | 7% |
11.4 times more than Orange
|
| Copper | 1.22mg | 136% | 16% |
8.6 times more than Shiitake
|
| Zinc | 4.34mg | 39% | 22% |
1.5 times less than Beef
|
| Phosphorus | 642mg | 92% | 8% |
3.5 times more than Chicken meat
|
| Sodium | 30mg | 1% | 78% |
16.3 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.31mg | 2% | 66% |
4.7 times less than Kiwifruit
|
| Selenium | 25.4µg | 46% | 38% | |
| Manganese | 2.48mg | 108% | 27% | |
| Vitamin B1 | 1.64mg | 137% | 8% |
6.2 times more than Pea raw
|
| Vitamin B2 | 0.16mg | 12% | 55% |
1.2 times more than Avocado
|
| Vitamin B3 | 3.08mg | 19% | 50% |
3.1 times less than Turkey meat
|
| Vitamin B5 | 0.99mg | 20% | 36% |
1.1 times less than Sunflower seed
|
| Vitamin B6 | 0.47mg | 36% | 26% |
4 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 4.3µg | 4% | 57% |
23.6 times less than Broccoli
|
| Folate | 87µg | 22% | 26% |
1.4 times more than Brussels sprout
|
| Saturated Fat | 3.66g | 18% | 32% |
1.6 times less than Beef
|
| Monounsaturated Fat | 7.53g | N/A | 21% |
1.3 times less than Avocado
|
| Polyunsaturated fat | 28.73g | N/A | 8% |
1.6 times less than Walnut
|
| Tryptophan | 0.3mg | 0% | 50% |
Equal to Chicken meat
|
| Threonine | 0.77mg | 0% | 66% |
1.1 times more than Beef
|
| Isoleucine | 0.9mg | 0% | 63% |
Equal to Salmon raw
|
| Leucine | 1.24mg | 0% | 70% |
2 times less than Tuna
|
| Lysine | 0.86mg | 0% | 72% |
1.9 times more than Tofu
|
| Methionine | 0.37mg | 0% | 69% |
3.9 times more than Quinoa
|
| Phenylalanine | 0.96mg | 0% | 56% |
1.4 times more than Egg
|
| Valine | 1.07mg | 0% | 60% |
1.9 times less than Soybean raw
|
| Histidine | 0.47mg | 0% | 69% |
1.6 times less than Turkey meat
|
| Fructose | 0g | 0% | 100% |
N/A
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | 80% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 534
% Daily Value*
65%
Total Fat
42g
18%
Saturated Fat 4g
0%
Cholesterol 0mg
1%
Sodium 30mg
10%
Total Carbohydrate
29g
108%
Dietary Fiber
27g
Total Sugars g
Includes ? g Added Sugars
Protein
18g
Vitamin D
0mcg
0%
Calcium
255mg
26%
Iron
6mg
75%
Potassium
813mg
24%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Flax nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.