Flax seeds 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 seeds
|
Glycemic index ⓘ
Source: Check out our full article on Flax seeds glycemic index Check out our Glycemic index chart page for the full list.
|
N/A (-) |
| Calories ⓘ Calories for selected serving | 534 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 grams |
| Default serving size ⓘ Serving sizes are mostly 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) |
| Oxalates ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ | 3 mg |
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 seeds 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 seeds Glycemic index (GI)
Source:
Check out our full article on Flax seeds glycemic index
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0IU of 5,000IU
0%
Vitamin E:
0.93mg of 15mg
6.2%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
1.8mg of 90mg
2%
Vitamin B1:
4.9mg of 1mg
411%
Vitamin B2:
0.48mg of 1mg
37%
Vitamin B3:
9.2mg of 16mg
58%
Vitamin B5:
3mg of 5mg
59%
Vitamin B6:
1.4mg of 1mg
109%
Folate:
261µg of 400µg
65%
Vitamin B12:
0µg of 2µg
0%
Choline:
236mg of 550mg
43%
Vitamin K:
13µg of 120µg
11%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 37%
18.3 g of 50 g
18.3 g (37% of DV )
Fats:
Daily Value: 65%
42.2 g of 65 g
42.2 g (65% of DV )
Carbs:
Daily Value: 10%
28.9 g of 300 g
28.9 g (10% of DV )
Water:
Daily Value: 0%
7 g of 2,000 g
7 g (0% of DV )
Other:
3.7 g
3.7 g
Protein quality breakdown
Tryptophan:
891mg of 280mg
318%
Threonine:
2298mg of 1,050mg
219%
Isoleucine:
2688mg of 1,400mg
192%
Leucine:
3705mg of 2,730mg
136%
Lysine:
2586mg of 2,100mg
123%
Methionine:
1110mg of 1,050mg
106%
Phenylalanine:
2871mg of 1,750mg
164%
Valine:
3216mg of 1,820mg
177%
Histidine:
1416mg of 700mg
202%
Fat type information
Saturated Fat:
3.7 g
Monounsaturated Fat:
7.5 g
Polyunsaturated fat:
29 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
1.2 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Flax seeds
Sugar:
1.6 g
Fiber:
27 g
Other:
0.03 g
All nutrients for Flax seeds per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 534kcal | 27% | 4% |
11.4 times more than Orange
|
| Protein | 18g | 44% | 28% |
6.5 times more than Broccoli
|
| Fats | 42g | 65% | 4% |
1.3 times more than Cheese
|
| Vitamin C | 0.6mg | 1% | 46% |
88.3 times less than Lemon
|
| Net carbs | 1.6g | N/A | 67% |
34.3 times less than Chocolate
|
| Carbs | 29g | 10% | 27% |
Equal to Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 392mg | 93% | 9% |
2.8 times more than Almonds
|
| Calcium | 255mg | 26% | 10% |
2 times more than Milk
|
| Potassium | 813mg | 24% | 8% |
5.5 times more than Cucumber
|
| Iron | 5.7mg | 72% | 9% |
2.2 times more than Beef broiled
|
| Sugar | 1.6g | N/A | 62% |
5.8 times less than Coca-Cola
|
| Fiber | 27g | 109% | 7% |
11.4 times more than Orange
|
| Copper | 1.2mg | 136% | 16% |
8.6 times more than Shiitake
|
| Zinc | 4.3mg | 39% | 22% |
1.5 times less than Beef broiled
|
| Phosphorus | 642mg | 92% | 8% |
3.5 times more than Chicken meat
|
| Sodium | 30mg | 1% | 78% |
16.3 times less than White Bread
|
| Vitamin A | 0µg | 0% | 100% | |
| Vitamin E | 0.31mg | 2% | 66% |
4.7 times less than Kiwi
|
| Selenium | 25µg | 46% | 38% | |
| Manganese | 2.5mg | 108% | 27% | |
| Vitamin B1 | 1.6mg | 137% | 8% |
6.2 times more than Pea raw
|
| Vitamin B2 | 0.16mg | 12% | 55% |
1.2 times more than Avocado
|
| Vitamin B3 | 3.1mg | 19% | 50% |
3.1 times less than Turkey meat
|
| Vitamin B5 | 0.99mg | 20% | 36% |
1.1 times less than Sunflower seeds
|
| 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 sprouts
|
| Choline | 79mg | 14% | 57% | |
| Saturated Fat | 3.7g | 18% | 32% |
1.6 times less than Beef broiled
|
| Monounsaturated Fat | 7.5g | N/A | 21% |
1.3 times less than Avocado
|
| Polyunsaturated fat | 29g | 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 broiled
|
| Isoleucine | 0.9mg | 0% | 63% |
Equal to Salmon raw
|
| Leucine | 1.2mg | 0% | 70% |
2 times less than Tuna Bluefin
|
| 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 | 1.1mg | 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
17%
Saturated Fat 3.7g
0
Trans Fat
0g
0
Cholesterol 0mg
1.3%
Sodium 30mg
9.6%
Total Carbohydrate
29g
109%
Dietary Fiber
27g
Total Sugars 0g
Includes ? g Added Sugars
Protein
18g
Vitamin D
0mcg
0
Calcium
255mg
26%
Iron
5.7mg
72%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
Flax seeds nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.