Flax Nutritional Information

Flax Nutritional Information Table

There are SO MANY Benefits of Flax seed!!

For such a Small, unassuming seed, Golden Flax seed has so many benefits: fighting Heart Disease, High Cholesterol, Diabetes, Cancer, Constipation, Inflammation + Arthritis, Menopausal symptoms including Hot Flashes, and Depression.

Flax has Omega 3 Fatty Acids, Protein, Lignans, Fiber, and many vitamins and minerals.

The USDA analysis of Flax Nutritional Information is helpful to see the many benefits for this tiny seed!

Nutritional composition of flax seed:

Nutrients	Nutrient measurement unit	Amount of nutrient per 100 g of flax seed
Water	g	6.96
Energy	kcal	534
Energy	kj	2234
***Protein	g	18.29
***Total lipid (fat)	g	42.16
Ash	g	3.72
Carbohydrate, by difference	g	28.88
Fiber, total dietary	g	27.3
Sugars, total	g	1.55
Sucrose	g	1.15
Glucose (dextrose)	g	0.40
Fructose	g	0.00
Lactose	g	0.00
Maltose	g	0.00
Galactose	g	0.00
Minerals
Calcium, Ca	mg	255
Iron, Fe	mg	5.73
Magnesium, Mg	mg	392
Phosphorus, P	mg	642
Potassium, K	mg	813
Sodium, Na	mg	30
Zinc, Zn	mg	4.34
Copper, Cu	mg	1.220
Manganese, Mn	mg	2.482
***Selenium, Se	mcg	25.4
Vitamins
Vitamin C, total ascorbic acid	mg	0.6
Thiamin	mg	1.644
Riboflavin	mg	0.161
Niacin	mg	3.080
Pantothenic acid	mg	0.985
Vitamin B-6	mg	0.473
Folate, total	mcg	87
Folic acid	mcg	0
Folate, food	mcg	87
Folate, DFE	mcg_DFE	87
Vitamin B-12	mcg	0.00
Vitamin B-12, added	mcg	0.00
Vitamin A, IU	IU	0
Vitamin A, RAE	mcg_RAE	0
Retinol	mcg	0
Vitamin E (alpha-tocopherol)	mg	0.31
Vitamin E, added	mg	0.00
Tocopherol, beta	mg	0.00
Tocopherol, gamma	mg	19.95
Tocopherol, delta	mg	0.35
Vitamin K (phylloquinone)	mcg	4.3
Lipids
***Fatty acids, total saturated	g	3.663
4:0	g	0.000
6:0	g	0.000
8:0	g	0.000
10:0	g	0.000
12:0	g	0.000
14:0	g	0.008
15:0	g	0.005
16:0	g	2.165
17:0	g	0.018
18:0	g	1.330
20:0	g	0.052
22:0	g	0.052
24:0	g	0.031
***Fatty acids, total monounsaturated	g	7.527
16:1 undifferentiated	g	0.024
18:1 undifferentiated	g	7.359
20:1	g	0.067
22:1 undifferentiated	g	0.013
24:1 c	g	0.064
***Fatty acids, total polyunsaturated	g	28.730
18:2 undifferentiated	g	5.903
18:3 undifferentiated	g	22.813
18:4	g	0.000
20:2 n-6 c,c	g	0.007
20:4 undifferentiated	g	0.000
20:5 n-3	g	0.000
22:5 n-3	g	0.000
22:6 n-3	g	0.000
Flax seed and Cholesterol	mg	0
Amino acids
Tryptophan	g	0.297
Threonine	g	0.766
Isoleucine	g	0.896
Leucine	g	1.235
Lysine	g	0.862
Methionine	g	0.370
Cystine	g	0.340
Phenylalanine	g	0.957
Tyrosine	g	0.493
Valine	g	1.072
***Arginine	g	1.925
Histidine	g	0.472
Alanine	g	0.925
Aspartic acid	g	2.046
Glutamic acid	g	4.039
Glycine	g	1.248
Proline	g	0.806
Serine	g	0.970
Hydroxyproline	g	0.175
Other
Alcohol, ethyl	g	0.0
Caffeine	mg	0
Theobromine	mg	0
Carotene, beta	mcg	0
Carotene, alpha	mcg	0
Cryptoxanthin, beta	mcg	0
Lycopene	mcg	0
Lutein + zeaxanthin	mcg	651

Flax Nutritional Information on flax seed source:

USDA National Nutrient Database for Standard Reference, Release 21 (2008)

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