Seeds (flaxseed) nutrition facts

Linum usitatissimum

100 grams of seeds, flaxseed contain 534 calories, 18 g of protein, 29 g of carbohydrates and 42 g of fat. It is an excellent source of thiamin (B1) (137% DV), copper (136% DV), manganese (108% DV) and dietary fiber (98% DV). Most of its calories (67%) come from fat. It is high in fiber.

Nutrition Facts
Calories534
% Daily Value*
Total fat 42.2 g54%
Saturated fat 3.66 g18%
Cholesterol 0 mg0%
Sodium 30 mg1%
Total carbohydrate 28.9 g11%
Dietary fiber 27.3 g98%
Total sugars 1.55 g
Protein 18.3 g37%
Vitamin D 0 µg0%
Calcium 255 mg20%
Iron 5.73 mg32%
Potassium 813 mg17%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 13%Carbs 20%Fat 67%
534calories
18.3 gprotein
28.9 gcarbs
42.2 gfat

Values shown for 100 g.

Rich in

  • Thiamin (B1)137%
  • Copper136%
  • Manganese108%
  • Dietary fiber98%
  • Magnesium93%
  • Phosphorus51%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0.6 mg1%
Vitamin E0.31 mg2%
Vitamin K4.3 µg4%
Thiamin (B1)1.64 mg137%
Riboflavin (B2)0.16 mg12%
Niacin (B3)3.08 mg19%
Pantothenic acid (B5)0.99 mg20%
Vitamin B60.47 mg28%
Folate87 µg22%
Vitamin B120 µg0%
Choline78.7 mg14%

Minerals

NutrientAmount% DV
Calcium255 mg20%
Iron5.73 mg32%
Potassium813 mg17%
Magnesium392 mg93%
Phosphorus642 mg51%
Zinc4.34 mg39%
Copper1.22 mg136%
Manganese2.48 mg108%
Selenium25.4 µg46%

Fats

NutrientAmount% DV
Saturated fat3.66 g18%
Monounsaturated fat7.53 g-
Polyunsaturated fat28.7 g-

Other

NutrientAmount% DV
Water6.96 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other nut and seed products

Per 100 gSeeds (flaxseed)Category averageDifference
Calories534496+8%
Protein18.3 g15.3 g+20%
Total carbohydrate28.9 g28.8 g0%
Total fat42.2 g39 g+8%
Dietary fiber27.3 g8.53 g+220%
Total sugars1.55 g6.68 g-77%
Sodium30 mg159 mg-81%

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Similar foods

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Source: USDA FoodData Central, SR Legacy, FDC ID 169414. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.