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Flax Seed Calories
Rich in omega-3, fiber, and lignans
CALORIES
GI
POTASSIUM
FIBER
Flax Seed Nutrition Facts
Selected: 100 g
534
KCAL / 100G
Carbs
28.9g
· 20%
Protein
18.3g
· 13%
Fat
42.2g
· 67%
Fiber
27.3g
Flax Seed Vitamins & Minerals
Vitamins
B1
1.64mg · 137% DV
B6
0.47mg · 28% DV
Folate
87µg · 22% DV
B5
0.99mg · 20% DV
Minerals
Copper
1mg · 111% DV
Magnesium
392mg · 93% DV
Phosphorus
642mg · 92% DV
Manganese
2mg · 87% DV
Flax Seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Flax Seed Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Flax Seed Contain Allergens?
No known major allergens
Which Diets Is Flax Seed Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Flax Seed Fat Profile
SATURATED
3.7g
MONOUNSATURATED
7.5g
POLYUNSATURATED
28.7g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Flax Seed
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Nutrition data compiled from USDA FoodData Central and scientific sources.