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Nutritional Profile of Flax Seeds - Care Omnia Nutrition
We got 40 nutritional values in our nutrition profile for Flax Seeds.
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks very high (Top 25) for one nutrient:
- Linolenic Acid (18:3) (Polyunsaturated Fats)
Also, when compared to all foods, it ranks notably well (Top 100) for four additional nutrients:
- Magnesium, Mg (Minerals)
- Fiber, total dietary (Carbohydrates)
- Thiamin (Water-soluble Vitamins)
- Fatty Acids, total polyunsaturated (Fatty Acids)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Nuts and Seeds) shows that it ranks great (Top 10) for six nutrients.
Most notable of them being
- Choline (Other Micronutrients)
- Linolenic Acid (18:3) (Polyunsaturated Fats)
- Fiber, total dietary (Carbohydrates)
- Lutein + Zeaxanthin (Fat-soluble Vitamins)
Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for three additional nutrients:
- Fatty Acids, total polyunsaturated (Fatty Acids)
- Erucic Acid (22:1) (Monounsaturated Fats)
- Calcium, Ca (Minerals)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Flax Seeds
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Flax Seeds
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Flax Seeds
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Flax Seeds
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Flax Seeds
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Flax Seeds
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Flax Seeds
In food category: Nuts and Seeds
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 28.9 g | 8.2 g | 63 | 842 |
| Fiber, total dietary | 27.3 g | 7.7 g | 2 | 31 |
| Sugars (Total incl. NLEA) | 1.6 g | 439.4 mg | 81 | 1521 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 7.5 g | 2.1 g | 106 | 582 |
| Fatty Acids, total polyunsaturated | 28.7 g | 8.1 g | 17 | 72 |
| Fatty Acids, total saturated | 3.7 g | 1 g | 125 | 1085 |
| Total Lipid (Fat) | 42.2 g | 12 g | 89 | 192 |
| Saturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Myristic Acid (14:0) | 8 mg | 2.3 mg | 77 | 1142 |
| Palmitic Acid (16:0) | 2.2 g | 612.3 mg | 119 | 948 |
| Stearic Acid (18:0) | 1.3 g | 377 mg | 77 | 607 |
| Monounsaturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Erucic Acid (22:1) | 13 mg | 3.7 mg | 18 | 198 |
| Oleic Acid (18:1) | 7.4 g | 2.1 g | 104 | 566 |
| Palmitoleic Acid (16:1) | 24 mg | 6.8 mg | 75 | 959 |
| Paullinic Acid (20:1) | 67 mg | 19 mg | 69 | 407 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 5.9 g | 1.7 g | 100 | 443 |
| Linolenic Acid (18:3) | 22.8 g | 6.5 g | 1 | 3 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 18.3 g | 5.2 g | 52 | 382 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 87 µg | 24.7 µg | 37 | 368 |
| Folate, food | 87 µg | 24.7 µg | 36 | 202 |
| Folate, total | 87 µg | 24.7 µg | 37 | 296 |
| Niacin | 3.1 mg | 873.2 µg | 80 | 1078 |
| Riboflavin | 161 µg | 45.6 µg | 80 | 650 |
| Thiamin | 1.6 mg | 464.9 µg | 9 | 53 |
| Vitamin B6 | 473 µg | 134.1 µg | 46 | 509 |
| Vitamin C | 600 µg | 170.1 µg | 51 | 617 |
| Fat-soluble Vitamins (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 310 µg | 87.9 µg | 92 | 612 |
| Lutein + Zeaxanthin | 651 µg | 184.6 µg | 5 | 500 |
| Phylloquinone | 4.3 µg | 1.2 µg | 36 | 881 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 255 mg | 72.3 mg | 22 | 293 |
| Copper, Cu | 1.2 mg | 345.9 µg | 54 | 136 |
| Iron, Fe | 5.7 mg | 1.6 mg | 30 | 376 |
| Magnesium, Mg | 392 mg | 111.1 mg | 10 | 28 |
| Phosphorus, P | 642 mg | 182 mg | 31 | 113 |
| Potassium, K | 813 mg | 230.5 mg | 26 | 180 |
| Selenium, Se | 25.4 µg | 7.2 µg | 30 | 437 |
| Sodium, Na | 30 mg | 8.5 mg | 83 | 1121 |
| Zinc, Zn | 4.3 mg | 1.2 mg | 48 | 479 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 78.7 mg | 22.3 mg | 1 | 375 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 7 g | 2 g | 41 | 2312 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 534 kcal | 151.4 kcal | 72 | 156 |
Foods Available Online
We searched Amazon for "Flax Seeds" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Flax Seeds
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Cup | 168.0 g | 5.9 oz |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
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