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Flaxseed Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2022-02-13

Written and reviewed by the NatureClaim Team




Flaxseed

Overview of Flaxseed Nutrition

Scientific Name: Linum usitatissimum

Order: Malpighiales

Family: Linaceae

Flaxseed is also known as linseed. Flaxseeds can be pressed to release an oil that contains high amounts of polyunsaturated fats (i.e., omega-3 and omega-6 fatty acids).



Calories
Name Amount % Daily Value
Calories 534 kcal 27%


Carbohydrates
Name Amount % Daily Value
Total Carbs 28.88 g 10%
Dietary Fiber 27.30 g 109%
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 65%
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 C 0.60 mg 1%
Thiamin 1.64 mg 110%
Riboflavin 0.16 mg 9%
Niacin 3.08 mg 15%
Pantothenic Acid 0.99 mg 10%
Vitamin B6 0.47 mg 24%
Folate, total 87.00 mg 22%
  • Folic Acid
 0.00 mcg
  • Food Folate (dietary folate equivalent)
 87.00 mcg
Choline 79.00 mg
Betaine 3.10 mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 0.00 IU 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
Lycopene 0.00 mcg
Lutein and Zeaxanthin 651.00 mcg
Vitamin E, total 0.46 IU 2%
  • Alpha-Tocopherol
 0.31 mg
  • Beta-Tocopherol
 0.00 mg
  • Gamma-Tocopherol
 19.95 mg
  • Delta-Tocopherol
 0.35 mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) 4.30 mcg 5%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 255.00 mg 26%
Iron 5.73 mg 32%
Magnesium 392.00 mg 98%
Phosphorus 642.00 mg 64%
Potassium 813.00 mg 23%
Sodium 30.00 mg 1%
Zinc 4.34 mg 29%
Copper 1.22 mg 61%
Manganese 2.48 mg 124%
Selenium 25.40 mcg 36%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - 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 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

Reference(s):

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/.