Flax nutrition, glycemic index, calories, and serving size
Flax Glycemic index (GI)
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.
Important nutritional characteristics for Flax
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Flax nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Carbohydrate type breakdown
Fiber content ratio for Flax
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|
|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 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 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|
|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|
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.