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[N]extrient

Seeds Flaxseed

SR Legacy·Comprehensive Reference Data

Seeds, flaxseed

Nut and Seed Products

A 100g serving covers 137% of the daily recommended Thiamin, making Seeds Flaxseed one of the more concentrated dietary sources of this nutrient. Both protein (18.3g) and fat (42.2g) are substantial, making Seeds Flaxseed a calorie-efficient source of both macronutrients. At 534 calories per 100g, Seeds Flaxseed is highly concentrated in energy, typical of foods rich in fats or sugars. Sodium is modest at 30mg per 100g, well within limits for heart-healthy eating patterns. Seeds Flaxseed provides 27.3g of dietary fiber per 100g (98% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Seeds Flaxseed delivers meaningful amounts of 20 different vitamins and minerals above 10% of daily value.

Calories534KCAL
Protein18.3G
Fat42.2G
Carbs28.9G
Fiber27.3G

Calorie Distribution

569kcal
  • Protein13%18.3 g
  • Fat67%42.2 g
  • Carbs20%28.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water7.0G
Energy534KCAL
Protein18.3G
Total lipid (fat)42.2G
Carbohydrate, by difference28.9G
Fiber, total dietary27.3G
Total Sugars1.6G
Cholesterol0MG
Vitamin C, total ascorbic acid0.60MG
Thiamin1.6MG
Riboflavin0.16MG
Niacin3.1MG
Vitamin B-60.47MG
Folate, total87.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.31MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)4.3UG
Calcium, Ca255MG
Iron, Fe5.7MG
Magnesium, Mg392MG
Phosphorus, P642MG
Potassium, K813MG
Sodium, Na30.0MG
Zinc, Zn4.3MG
Copper, Cu1.2MG
Manganese, Mn2.5MG
Selenium, Se25.4UG
Energy2234kJ
Ash3.7G
Sucrose1.1G
Glucose0.40G
Fructose0G
Lactose0G
Maltose0G
Galactose0G
Pantothenic acid0.98MG
Folic acid0UG
Folate, food87.0UG
Folate, DFE87.0UG
Choline, total78.7MG
Betaine3.1MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin651UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma19.9MG
Tocopherol, delta0.35MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated3.7G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.008G
SFA 15:00.005G
SFA 16:02.2G
SFA 17:00.02G
SFA 18:01.3G
SFA 20:00.05G
SFA 22:00.05G
SFA 24:00.03G
Fatty acids, total monounsaturated7.5G
MUFA 16:10.02G
MUFA 18:17.4G
MUFA 20:10.07G
MUFA 22:10.01G
MUFA 24:1 c0.06G
Fatty acids, total polyunsaturated28.7G
PUFA 18:25.9G
PUFA 18:322.8G
PUFA 18:40G
PUFA 20:2 n-6 c,c0.007G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Stigmasterol11.0MG
Campesterol45.0MG
Beta-sitosterol90.0MG
Tryptophan0.30G
Threonine0.77G
Isoleucine0.90G
Leucine1.2G
Lysine0.86G
Methionine0.37G
Cystine0.34G
Phenylalanine0.96G
Tyrosine0.49G
Valine1.1G
Arginine1.9G
Histidine0.47G
Alanine0.93G
Aspartic acid2.0G
Glutamic acid4.0G
Glycine1.2G
Proline0.81G
Serine0.97G
Hydroxyproline0.17G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
tsp, ground (2.5g)130.5g1.1g0.7g
tsp, whole (3.4g)180.6g1.4g1g
tbsp, ground (7g)371.3g3g2g
tbsp, whole (10.3g)551.9g4.3g3g

Scaled from Seeds Flaxseed's per-100g values using USDA portion data.

More in Nut and Seed Products

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Nuts Almonds Unblanched (Honey Roasted)

594 kcal18.2g protein

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553 kcal18.2g protein

Nuts Coconut Meat (Raw)

354 kcal3.3g protein

Sesame Butter Creamy

19.7g protein

Seeds Sesame Butter Paste

586 kcal18.1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Seeds Sesame Seed Kernels Without Salt Added (decorticated) (Toasted)

567 kcal16.96g protein

Seeds Sesame Seed Kernels with Salt Added (decorticated) (Toasted)

567 kcal16.96g protein

Spices Poppy Seed

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Seeds Chia Seeds (Dried)

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Spices Mustard Seed Ground

508 kcal26.08g protein

Seeds Sesame Seeds Whole (Roasted and Toasted)

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Nutrient Highlights

  • Seeds Flaxseed is a excellent source of Fiber (98% DV) — see top foods ranked by Fiber
  • Seeds Flaxseed is a excellent source of Magnesium (93% DV) — see top foods ranked by Magnesium
  • Seeds Flaxseed is a excellent source of Zinc (39% DV) — see top foods ranked by Zinc
  • Seeds Flaxseed is a excellent source of Protein (37% DV) — see top foods ranked by Protein
  • Seeds Flaxseed is a excellent source of Iron (32% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 813mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Flaxseed. See the Kidney Disease & Low-Potassium Diet guide for more.

  • Seeds Flaxseed is naturally low in sodium at 30mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Seeds Flaxseed provides 5.7mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top <1% (#1 of 8,262)
  • Magnesium: top <1% (#1 of 8,262)
  • Potassium: top 4% (#330 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories534
% Daily Value*
Total Fat 42.2G54%
Cholesterol 0MG0%
Sodium 30.0MG1%
Total Carbohydrate 28.9G11%
Dietary Fiber 27.3G98%
Total Sugars 1.6G
Protein 18.3G37%
Vitamin D 0UG0%
Calcium 255MG20%
Iron 5.7MG32%
Potassium 813MG17%

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

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169414.

View on USDA FoodData Central →