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Flax nutrition, glycemic index, calories, and serving size

Seeds, flaxseed
*all the values are displayed for the amount of 100 grams

Flax Glycemic index (GI)

N/A

Flax, also known as linseed, is a flowering plant that is cultivated as a fiber crop. Flax seeds are the small seeds of these plants. Flaxseed is really high in all macronutrients, including carbohydrates. However, 95% of those carbohydrates are made of dietary fiber.

The glycemic index of flax seeds has not yet been measured. Due to the high dietary fiber content, they are assumed to have a low glycemic index.

Here, we will look at what effect flax seeds have on the glycemic response of a meal.

Daily flaxseed consumption has been researched to decrease glucose and insulin levels and improve insulin sensitivity in overweight or obese prediabetic individuals (1).

Adding flaxseed to yogurt can improve diabetic and cardiovascular markers, showing a potential to be used as a supplementary method of managing type 2 diabetes (2).

Another research concluded that even though daily intake of flaxseed powder did not improve glycemic and insulinemic responses, it did decrease the blood pressure of prediabetic individuals (3).

In summary, flaxseed has a low glycemic index due to its high content of dietary fiber. Daily flaxseed consumption can be recommended to people with diabetes or prediabetes.

Sources.

  1. https://pubmed.ncbi.nlm.nih.gov/23684438/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826058/
  3. https://www.researchgate.net/publication/308096679
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 21, 2021

Important nutritional characteristics for Flax

Flax
Glycemic index ⓘ Source:
N/A (-)
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
534
96% Fats
96% Calories
93% Fiber
92% Vitamin B1
92% Polyunsaturated fat
Explanation: The given food contains more Fats than 96% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calories, Fiber, Vitamin B1, and Polyunsaturated fat.

Check out similar food or compare with current

Macronutrients chart

19% 43% 29% 7% 4%
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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 534
% Daily Value*
65%
Total Fat 42g
18%
Saturated Fat 4g
Trans Fat g
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
ok
details
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
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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 Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Flax nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 77% 215% 280% 276% 72% 4% 119% 407% 324% 139% 43%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 319% 219% 192% 136% 124% 106% 165% 177% 203%
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

3.663% 7.527% 28.73%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g

Carbohydrate type breakdown

1.15% 0.4%
Starch: 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

1.55% 27.3%
Sugar: 1.55 g
Fiber: 27.3 g
Other: 0.03 g

All nutrients for Flax per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 44% 29% 18.29g 6.5 times more than Broccoli
Fats 65% 4% 42.16g 1.3 times more than Cheese
Carbs 10% 28% 28.88g Equal to Rice
Calories 27% 4% 534kcal 11.4 times more than Orange
Fructose 0% 100% 0g N/A
Sugar 0% 62% 1.55g 5.8 times less than Coca-Cola
Fiber 109% 7% 27.3g 11.4 times more than Orange
Calcium 26% 10% 255mg 2 times more than Milk
Iron 72% 9% 5.73mg 2.2 times more than Beef
Magnesium 93% 9% 392mg 2.8 times more than Almond
Phosphorus 92% 8% 642mg 3.5 times more than Chicken meat
Potassium 24% 8% 813mg 5.5 times more than Cucumber
Sodium 1% 78% 30mg 16.3 times less than White Bread
Zinc 39% 22% 4.34mg 1.5 times less than Beef
Copper 136% 16% 1.22mg 8.6 times more than Shiitake
Vitamin E 2% 66% 0.31mg 4.7 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 1% 46% 0.6mg 88.3 times less than Lemon
Vitamin B1 137% 8% 1.64mg 6.2 times more than Pea
Vitamin B2 12% 55% 0.16mg 1.2 times more than Avocado
Vitamin B3 19% 50% 3.08mg 3.1 times less than Turkey meat
Vitamin B5 20% 36% 0.99mg 1.1 times less than Sunflower seed
Vitamin B6 36% 26% 0.47mg 4 times more than Oat
Folate 22% 26% 87µg 1.4 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 4% 57% 4.3µg 23.6 times less than Broccoli
Tryptophan 0% 50% 0.3mg Equal to Chicken meat
Threonine 0% 66% 0.77mg 1.1 times more than Beef
Isoleucine 0% 63% 0.9mg Equal to Salmon
Leucine 0% 70% 1.24mg 2 times less than Tuna
Lysine 0% 72% 0.86mg 1.9 times more than Tofu
Methionine 0% 69% 0.37mg 3.9 times more than Quinoa
Phenylalanine 0% 56% 0.96mg 1.4 times more than Egg
Valine 0% 60% 1.07mg 1.9 times less than Soybean
Histidine 0% 69% 0.47mg 1.6 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 18% 32% 3.66g 1.6 times less than Beef
Monounsaturated Fat 0% 21% 7.53g 1.3 times less than Avocado
Polyunsaturated fat 0% 8% 28.73g 1.6 times less than Walnut

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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