Nuts and Seeds

Flaxseed Nutrition Facts

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.

Calories545

Protein18 g

Carbs34.4 g

Fat37.3 g

ProteinCarbsFat

Nutrition for 100 g

Calories545 kcal

Protein18 g

Total Fat37.3 g

Carbohydrates34.4 g

Fiber23.1 g

Sodium37 mg

Total Sugars1.55 g

Source: USDA FoodData Central, record 2262075

Nutrients

Full nutrient profile

Proximates

Water6.804 g

Nitrogen3.403 g

Protein18.0359 g

Total lipid (fat)37.28 g

Ash3.525 g

Carbohydrates

Carbohydrate, by difference34.3551 g

Fiber, total dietary23.13 g

Galactose0 g

Sucrose1.15 g

Glucose0.4 g

Maltose0 g

Fructose0 g

Lactose0 g

Sugars, Total1.55 g

Minerals

Calcium, Ca229.9 mg

Iron, Fe5.778 mg

Magnesium, Mg372.1 mg

Phosphorus, P556.4 mg

Potassium, K793.4 mg

Sodium, Na36.74 mg

Zinc, Zn4.738 mg

Copper, Cu1.344 mg

Manganese, Mn2.405 mg

Selenium, Se135.9 ug

Vitamins and other components

Thiamin0.5368 mg

Niacin3.756 mg

Vitamin B-60.3926 mg

Biotin33.8 ug

Folate, total41.45 ug

Vitamin E (alpha-tocopherol)0 mg

Vitamin K (phylloquinone)3.675 ug

Folic acid0 ug

Lutein + zeaxanthin651 ug

Tocopherol, beta0 mg

Tocopherol, gamma19.95 mg

Tocotrienol, alpha0 mg

Tocotrienol, beta0 mg

Pantothenic acid0.985 mg

Vitamin A, RAE0 ug

Carotene, beta0 ug

Carotene, alpha0 ug

Vitamin A, IU0 iu

Cryptoxanthin, beta0 ug

Lycopene0 ug

Tocopherol, delta0.35 mg

Tocotrienol, gamma0 mg

Tocotrienol, delta0 mg

Vitamin C, total ascorbic acid0.6 mg

Riboflavin0.161 mg

Vitamin B-120 ug

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin D (D2 + D3)0 ug

Vitamin D (D2 + D3), International Units0 iu

Retinol0 ug

Vitamin B-12, added0 ug

Vitamin E, added0 mg

Folate, DFE87 ug

Betaine3.1 mg

Choline, total78.7 mg

Folate, food87 ug

Lipids

Fatty acids, total saturated3.281 g

SFA 16:01.906 g

SFA 18:01.186 g

Fatty acids, total monounsaturated5.944 g

MUFA 18:1 c5.761 g

MUFA 20:1 c0.158 g

Fatty acids, total polyunsaturated24.73 g

PUFA 18:2 n-6 c,c5.265 g

PUFA 18:3 n-3 c,c,c (ALA)19.42 g

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

SFA 20:00.052 g

MUFA 18:17.359 g

PUFA 18:25.903 g

PUFA 18:322.813 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10.067 g

MUFA 22:10.013 g

SFA 15:00.005 g

PUFA 20:2 n-6 c,c0.007 g

SFA 17:00.018 g

SFA 24:00.031 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00.008 g

PUFA 22:6 n-3 (DHA)0 g

SFA 22:00.052 g

MUFA 16:10.024 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

MUFA 24:1 c0.064 g

Stigmasterol11 mg

Beta-sitosterol90 mg

Campesterol45 mg

Cholesterol0 mg

Amino acids

Tryptophan0.3013 g

Threonine0.9313 g

Isoleucine0.9375 g

Leucine1.38 g

Lysine0.9325 g

Methionine0.4025 g

Phenylalanine1.116 g

Tyrosine0.5725 g

Valine1.138 g

Arginine2.211 g

Histidine0.5138 g

Alanine1.085 g

Aspartic acid2.311 g

Glutamic acid4.846 g

Glycine1.386 g

Proline0.8725 g

Serine1.138 g

Hydroxyproline0.1913 g

Cysteine0.5525 g

Cystine0.34 g

Other bioactive components

Daidzein20.16 mg

Genistein0.01331 mg

Daidzin30.18 mg

Genistin1.947 mg

Glycitin31.55 mg

Caffeine0 mg

Theobromine0 mg

Alcohol, ethyl0 g

Interesting fact

Grind It or Lose It

The hard outer coat of a flaxseed largely survives the digestive tract, so whole seeds can pass through with their nutrients still inside. That is why flax is commonly crushed, dehulled or ground before use.

Source: NIH PubMed Central

Practical guidance

How to choose and store Flaxseed

How to choose

Choose nuts and seeds that look and smell fresh, in well-sealed packaging, with no rancid or off smell.

Storage

Store in a cool, dry place in a sealed container; follow the date on the package. After opening, reseal tightly; refrigerating or freezing can extend freshness. Follow the package date.