Nuts and Seeds

Nutrition Facts Flaxseed

Flaxseed is a nut or seed food whose intact, roasted, ground, or butter form changes texture and nutrient accessibility. It provides protein, dietary fiber, monounsaturated fat, and polyunsaturated fat. Choose kernels without mold, insect damage, or a paint-like rancid odor and store them airtight away from heat and light; refrigeration extends quality.

Calories545
Protein18g
Carbs34.4g
Fat37.3g
Protein Carbs Fat

Nutrition for 100 g

Calories 545 kcal
Protein 18.04 g
Total Fat 37.28 g
Carbohydrates 34.36 g
Fiber 23.13 g
Total Sugars 1.55 g
Sodium 37 mg

Nutrients

Full nutrient profile

Proximates
Water 6.8 g
Energy (Atwater General Factors) 545.08 kcal
Energy (Atwater Specific Factors) 514.44 kcal
Nitrogen 3.4 g
Protein 18.04 g
Total lipid (fat) 37.28 g
Ash 3.53 g
Energy 534 kcal
Energy 2234 kj
Carbohydrates
Carbohydrate, by difference 34.36 g
Fiber, total dietary 23.13 g
Galactose 0 g
Sucrose 1.15 g
Glucose 0.4 g
Maltose 0 g
Fructose 0 g
Lactose 0 g
Sugars, Total 1.55 g
Lipids
Fatty acids, total saturated 3.28 g
SFA 16:0 1.91 g
SFA 18:0 1.19 g
Fatty acids, total monounsaturated 5.94 g
MUFA 18:1 c 5.76 g
MUFA 20:1 c 0.16 g
Fatty acids, total polyunsaturated 24.73 g
PUFA 18:2 n-6 c,c 5.27 g
PUFA 18:3 n-3 c,c,c (ALA) 19.42 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 10:0 0 g
SFA 20:0 0.05 g
MUFA 18:1 7.36 g
PUFA 18:2 5.9 g
PUFA 18:3 22.81 g
PUFA 20:4 0 g
PUFA 18:4 0 g
MUFA 20:1 0.07 g
MUFA 22:1 0.01 g
SFA 15:0 0.005 g
PUFA 20:2 n-6 c,c 0.007 g
SFA 17:0 0.02 g
SFA 24:0 0.03 g
SFA 8:0 0 g
SFA 12:0 0 g
SFA 14:0 0.008 g
PUFA 22:6 n-3 (DHA) 0 g
SFA 22:0 0.05 g
MUFA 16:1 0.02 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
MUFA 24:1 c 0.06 g
Stigmasterol 11 mg
Beta-sitosterol 90 mg
Campesterol 45 mg
Cholesterol 0 mg
Amino acids
Tryptophan 0.3 g
Threonine 0.93 g
Isoleucine 0.94 g
Leucine 1.38 g
Lysine 0.93 g
Methionine 0.4 g
Phenylalanine 1.12 g
Tyrosine 0.57 g
Valine 1.14 g
Arginine 2.21 g
Histidine 0.51 g
Alanine 1.09 g
Aspartic acid 2.31 g
Glutamic acid 4.85 g
Glycine 1.39 g
Proline 0.87 g
Serine 1.14 g
Hydroxyproline 0.19 g
Cysteine 0.55 g
Cystine 0.34 g
Minerals
Calcium, Ca 229.9 mg
Iron, Fe 5.78 mg
Magnesium, Mg 372.1 mg
Phosphorus, P 556.4 mg
Potassium, K 793.4 mg
Sodium, Na 36.74 mg
Zinc, Zn 4.74 mg
Copper, Cu 1.34 mg
Manganese, Mn 2.41 mg
Selenium, Se 135.9 ug
Vitamins and other components
Thiamin 0.54 mg
Niacin 3.76 mg
Vitamin B-6 0.39 mg
Biotin 33.8 ug
Folate, total 41.45 ug
Vitamin E (alpha-tocopherol) 0 mg
Vitamin K (phylloquinone) 3.68 ug
Folic acid 0 ug
Lutein + zeaxanthin 651 ug
Tocopherol, beta 0 mg
Tocopherol, gamma 19.95 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Pantothenic acid 0.99 mg
Vitamin A, RAE 0 ug
Carotene, beta 0 ug
Carotene, alpha 0 ug
Vitamin A, IU 0 iu
Cryptoxanthin, beta 0 ug
Lycopene 0 ug
Tocopherol, delta 0.35 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin C, total ascorbic acid 0.6 mg
Riboflavin 0.16 mg
Vitamin B-12 0 ug
Vitamin K (Dihydrophylloquinone) 0 ug
Vitamin D (D2 + D3) 0 ug
Vitamin D (D2 + D3), International Units 0 iu
Retinol 0 ug
Vitamin B-12, added 0 ug
Vitamin E, added 0 mg
Folate, DFE 87 ug
Betaine 3.1 mg
Choline, total 78.7 mg
Folate, food 87 ug
Other nutrients
Daidzein 20.16 mg
Genistein 0.01 mg
Daidzin 30.18 mg
Genistin 1.95 mg
Glycitin 31.55 mg
Caffeine 0 mg
Theobromine 0 mg
Alcohol, ethyl 0 g

Interesting fact

Grinding changes how quickly nut and seed fat becomes accessible

In intact kernels, part of the oil remains enclosed by plant cell walls. Chopping, milling, and turning a nut or seed into butter disrupt more cells, so fat is generally released more readily during digestion.

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.