Flaxseeds

Flaxseeds – Nutrition Facts (per 100 grams)

Calories: 534 kcal
Protein: 18.3 g
Fat: 42.2 g

• Saturated Fat: 3.7 g
• Monounsaturated Fat: 7.5 g
• Polyunsaturated Fat: 28.7 g
  • Omega-3: 22.8 g
  • Omega-6: 5.9 g
    Carbohydrates: 28.9 g
• Sugars: 1.6 g
• Fiber: 27.3 g
  Cholesterol: 0 mg
  Sodium: 30 mg

Vitamins in Flaxseeds

• Vitamin A: 0 IU (0% DV)
• Vitamin B1 (Thiamine): 1.6 mg (133% DV)
• Vitamin B2 (Riboflavin): 0.2 mg (12% DV)
• Vitamin B3 (Niacin): 3.1 mg (19% DV)
• Vitamin B5 (Pantothenic Acid): 0.6 mg (12% DV)
• Vitamin B6: 0.5 mg (29% DV)
• Vitamin B9 (Folate): 87 µg (22% DV)
• Vitamin C: 0.6 mg (1% DV)
• Vitamin E: 0.3 mg (2% DV)
• Vitamin K: 4.3 µg (4% DV)

Minerals in Flaxseeds

• Calcium: 255 mg (26% DV)
• Phosphorus: 642 mg (92% DV)
• Magnesium: 392 mg (98% DV)
• Potassium: 813 mg (17% DV)
• Iron: 5.7 mg (32% DV)
• Zinc: 4.3 mg (39% DV)
• Selenium: 25.4 µg (46% DV)

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Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Flaxseeds are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which supports heart and brain health.
• Extremely high in fiber, aiding in digestion and promoting satiety.
• Contain significant amounts of magnesium, phosphorus and calcium, supporting bone health and energy metabolism.
• A good source of iron and zinc, essential for oxygen transport and immune function.
• Flaxseeds are naturally gluten-free and can be used in baked goods, smoothies, and as a topping for cereals or yogurt.