Flax Seed Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 514

% Daily Value *

Total Fat 42g %64

Saturated Fat 4g %18

Trans Fat ~g

Cholesterol 0mg %0

Sodium 30mg %2

Total Carbohydrate 29g %10

Dietary Fiber 27g %97

Total Sugars 2g

Protein 18g

Vitamin D 0.0IU %0

Calcium 255.0mg %19

Iron 5.7mg %31

Potassium 813mg %21

Phosphorus 642.0mg %64

* The % Daily Value (DV) 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.

Vitamins in flax seed

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin C 0.6mg %1

Vitamin E 0.3mg %2

Vitamin K 4.3µg %4

Vitamin B2 (Riboflavin) 0.2mg %12

Choline, total 78.7mg %14

Vitamin B3 (Niacin) 3.1mg %19

Vitamin B5 (Pantothenic acid) 1.0mg %20

Vitamin B6 0.5mg %36

Vitamin B1 (Thiamin) 1.6mg %137

Minerals in flax seed

Sodium 30.0mg %2

Calcium 255.0mg %20

Potassium 813.0mg %21

Zinc 4.3mg %31

Iron 5.7mg %32

Selenium 25.4µg %46

Phosphorus 642.0mg %64

Magnesium 392.0mg %93

Manganese 2.5mg %108

Copper 1.2mg %136

Amino Acids in flax seed

Lysine 0.9g %38

Leucine 1.2g %42

Methionine 0.4g %47

Tyrosine 0.5g %53

Valine 1.1g %55

Isoleucine 0.9g %60

Histidine 0.5g %63

Threonine 0.8g %68

Tryptophan 0.3g %99

Phenylalanine 1.0g %102

Cystine 0.3g %111

Fatty Acids in flax seed

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of flax seed is 93.1/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Flax Seed has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 48
Leucine 59 69
Valine 39 60
Isoleucine 30 50
Histidine 15 26
Threonine 23 43
Tryptophan 6 17
Met+Cys 22 39
Phe+Tyr 30 81

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in flax seed is 1.4 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of flax seed is 5.3 which makes it a high energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in flax seed as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that flax seed is lacking.

Nutrient Density Score for flax seed is 20/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for flax seed

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 3.56 <12
Potassium:Sodium 27.10 >2
Caclcium:Magnesium 0.65 <2
Iron:Copper 4.67 <15
Calcium:Phosphorus 0.40 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 55%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

14% of insulinogenic calories