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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

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)
TOP 4% Calories ⓘHigher in Calories content than 96% of foods
TOP 4% Fats ⓘHigher in Fats content than 96% of foods
TOP 7% Fiber ⓘHigher in Fiber content than 93% of foods
TOP 8% Phosphorus ⓘHigher in Phosphorus content than 92% of foods
TOP 8% 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.
N/A

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 A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

19% 42% 28% 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

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

9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g

Carbohydrate type breakdown

74% 26%
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

5% 95%
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 OrangeOrange
Protein 18.29g 44% 28% 6.5 times more than BroccoliBroccoli
Fats 42.16g 65% 4% 1.3 times more than Cheddar CheeseCheddar Cheese
Vitamin C 0.6mg 1% 46% 88.3 times less than LemonLemon
Net carbs 1.58g N/A 67% 34.3 times less than ChocolateChocolate
Carbs 28.88g 10% 27% Equal to RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 5.73mg 72% 9% 2.2 times more than BeefBeef
Calcium 255mg 26% 10% 2 times more than MilkMilk
Potassium 813mg 24% 8% 5.5 times more than CucumberCucumber
Magnesium 392mg 93% 9% 2.8 times more than AlmondAlmond
Sugar 1.55g N/A 62% 5.8 times less than Coca-ColaCoca-Cola
Fiber 27.3g 109% 7% 11.4 times more than OrangeOrange
Copper 1.22mg 136% 16% 8.6 times more than ShiitakeShiitake
Zinc 4.34mg 39% 22% 1.5 times less than BeefBeef
Phosphorus 642mg 92% 8% 3.5 times more than Chicken meatChicken meat
Sodium 30mg 1% 78% 16.3 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.31mg 2% 66% 4.7 times less than KiwifruitKiwifruit
Selenium 25.4µg 46% 38%
Manganese 2.48mg 108% 27%
Vitamin B1 1.64mg 137% 8% 6.2 times more than Pea rawPea raw
Vitamin B2 0.16mg 12% 55% 1.2 times more than AvocadoAvocado
Vitamin B3 3.08mg 19% 50% 3.1 times less than Turkey meatTurkey meat
Vitamin B5 0.99mg 20% 36% 1.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.47mg 36% 26% 4 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 4.3µg 4% 57% 23.6 times less than BroccoliBroccoli
Folate 87µg 22% 26% 1.4 times more than Brussels sproutBrussels sprout
Saturated Fat 3.66g 18% 32% 1.6 times less than BeefBeef
Monounsaturated Fat 7.53g N/A 21% 1.3 times less than AvocadoAvocado
Polyunsaturated fat 28.73g N/A 8% 1.6 times less than WalnutWalnut
Tryptophan 0.3mg 0% 50% Equal to Chicken meatChicken meat
Threonine 0.77mg 0% 66% 1.1 times more than BeefBeef
Isoleucine 0.9mg 0% 63% Equal to Salmon rawSalmon raw
Leucine 1.24mg 0% 70% 2 times less than Tuna BluefinTuna Bluefin
Lysine 0.86mg 0% 72% 1.9 times more than TofuTofu
Methionine 0.37mg 0% 69% 3.9 times more than QuinoaQuinoa
Phenylalanine 0.96mg 0% 56% 1.4 times more than EggEgg
Valine 1.07mg 0% 60% 1.9 times less than Soybean rawSoybean raw
Histidine 0.47mg 0% 69% 1.6 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0.01g N/A 80%

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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
 ⓘ 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
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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
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.

  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.