Flaxseed Nutrition Facts

Overview of Flaxseed Nutrition

Scientific Name: Linum usitatissimum

Order: Malpighiales

Family: Linaceae

In brief flaxseed has: dietary fiber (27.30 g | 98% DV) omega-3 (22.81 g) thiamin (1.64 mg | 137% DV) vitamin B6 (0.47 mg | 28% DV) iron (5.73 mg | 32% DV) magnesium (392.00 mg | 93% DV) phosphorus (642.00 mg | 51% DV) zinc (4.34 mg | 39% DV) copper (1.22 mg | 136% DV) manganese (2.48 mg | 108% DV) selenium (25.40 mcg | 46% DV) Flaxseed (Linum usitatissimum) is also known as linseed. It is the small, brown or yellow seed from the flax plant. Flaxseeds can be pressed to release an oil that contains high amounts of polyunsaturated fats (i.e., omega-3 and omega-6 fatty acids). Flaxseed oil is commercially available in softgels. The seeds are also eaten raw, and can be added to cereals, salads, and yogurts. Flaxseed oil should not be used for cooking because of its low smoke point. At high temperature, low smoke point oils can break-down into harmful chemicals. Note that other cooking oil options do exist. Flaxseeds contain a high amount of fat (54% daily value [DV]), most of which come from polyunsaturated fats. These beneficial fats may reduce the risk of cardiovascular diseases because they improve blood cholesterol levels. Apart from fat, flaxseeds are a good source of dietary fiber (98% DV). Dietary fiber plays a role in slowing down the absorption of sugar and improving blood sugar levels. A diet high in dietary fiber is also critical in relieving constipation. Thiamin is abundant in flaxseeds (137% DV). This vitamin helps turn fats, protein, and carbohydrates into usable energy that the body needs for growth and development. Flaxseed also contains some vitamin B6 (28% DV). In addition to these vitamins, flaxseeds are rich in manganese (108% DV). Manganese, when combined with other nutrients, such as calcium (20% DV in flaxseed), is important for bone health. Flaxseeds also contain high amounts of magnesium (93% DV). This nutrient plays a role in bone and heart health, as well as nerve/muscle function. Besides manganese and magnesium, flaxseeds also have numerous other beneficial minerals such as phosphorus (51% DV), copper (136% DV), selenium (46% DV), iron (32% DV), and zinc (39% DV).

Calories

Name	Amount	% Daily Value
Calories	534 kcal	27%

Carbohydrates

Name	Amount	% Daily Value
Total Carbs	28.88 g	11%
Dietary Fiber	27.30 g	98%
Sugars	1.55 g
Starch	- g

Sterols

Name	Amount	% Daily Value
Cholesterol	0.00 mg	0%
Phytosterols	146.00 mg

Fat and Fatty Acids

Name	Amount	% Daily Value
Total Fat	42.16 g	54%
Saturated Fat	3.66 g	18%
Monounsaturated Fat	7.53 g
Polyunsaturated Fat, total	28.73 g
18:2 n-6 (LA), Omega-6	5.90 g
18:3 n-6 (GLA)	- g
18:3 n-3 (ALA), Omega-3	22.81 g
18:4 n-3 (SDA)	0.00 g
20:5 n-3 (EPA)	0.00 g
22:5 n-3 (DPA)	0.00 g
22:6 n-3 (DHA)	0.00 g
Trans Fat	- g

Protein and Amino Acids

Name	Amount	% Daily Value
Protein, total	18.29 g	37%
Tryptophan	0.30 g
Threonine	0.77 g
Isoleucine	0.90 g
Leucine	1.24 g
Lysine	0.86 g
Methionine	0.37 g
Cystine	0.34 g
Phenylalanine	0.96 g
Tyrosine	0.49 g
Valine	1.07 g
Arginine	1.93 g
Histidine	0.47 g
Alanine	0.93 g
Aspartic Acid	2.05 g
Glutamic Acid	4.04 g
Glycine	1.25 g
Proline	0.81 g
Serine	0.97 g

Vitamins

Name	Amount	% Daily Value
Vitamin Can antioxidant and for immune health and making collagen	0.60 mg	1%
Thiaminfor amino acid, glucose, and lipid metabolism	1.64 mg	137%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.16 mg	12%
Niacinfor digestive and skin health and nerve function	3.08 mg	19%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	0.99 mg	20%
Vitamin B6for brain development, immune health, and protein metabolism	0.47 mg	28%
Folate, totalfor amino acid metabolism and preventing neural tube defects	87.00 mcg	22%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	87.00 mcg
Cholinefor brain health and nerve function	79.00 mg	14%
Betainefor metabolizing an amino acid called homocysteine	3.10 mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	0.00 mcg	0%
Retinol Acitiviy Equivalent	0.00 mcg
Retinol	0.00 mcg
Beta-Carotene	0.00 mcg
Alpha-Carotene	0.00 mcg
Beta-Cryptoxanthin	0.00 mcg
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	651.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	0.31 mg	2%
Alpha-Tocopherol	0.31 mg
Beta-Tocopherol	0.00 mg
Gamma-Tocopherol	19.95 mg
Delta-Tocopherol	0.35 mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	4.30 mcg	4%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	255.00 mg	20%
Ironfor carrying oxygen to cells and muscles	5.73 mg	32%
Magnesiumfor bone and heart health and muscle/nerve function	392.00 mg	93%
Phosphorusfor bone health and helping the body store and use energy	642.00 mg	51%
Potassiumfor carbohydrate metabolism and muscle/nerve function	813.00 mg	17%
Sodiumfor muscle/nerve function	30.00 mg	1%
Zincan antioxidant and for immune health	4.34 mg	39%
Copperfor iron absorption and blood vessel, bone, and immune health	1.22 mg	136%
Manganesean antioxidant	2.48 mg	108%
Seleniuman antioxidant and for reproductive health and thyroid function	25.40 mcg	46%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- mg

Flavonoids

Name	Amount
Isoflavones
Daidzein	0.02 mg
Genistein	0.04 mg
Glycitein	0.06 mg
Isoflavones, total	0.07 mg
Biochanin A	0.00 mg
Formononetin	0.02 mg
Coumestrol	0.02 mg

Others

Name	Amount
Water	6.96 g
Ash	3.72 g
Alcohol	0.00 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Resveratrol	- mg
Phytoalbumin	- mg
Chlorogenic Acid	- mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.