Nutrients, Calories, Benefits of Flax Seeds

Published on: 01/06/2022

Calories in Flax Seeds

Flax Seeds contains 534 kCal calories per 100g serving. The reference value of daily consumption of Flax Seeds for adults is 534 kCal.

The following foods have approximately equal amount of calories:

Margarine (spread) based on vegetable oil, 60% fat, with salt, with vitamin D, tub (533kCal)
Margarine (spread) based on vegetable oil, 60% fat, with salt, with vitamin D. (535kCal)
Margarine (spread) based on vegetable oil, 60% fat, with salt, tub (533kCal)
Margarine (spread) based on vegetable oil, 60% fat, without salt (533kCal)
Margarine (spread) based on vegetable oil, 52% fat, sweetened (534kCal)
Chocolate paste (536kCal)
Nut chocolate (534kCal)
Pralines with soy flour (* raffinose and stachyose less than 0.3%) (535kCal)
Chocolate glazed candies with praline cases (533kCal)
Chocolate glazed candies with pralines with layers of waffles (533kCal)

Carbohydrates in Flax Seeds

Flax Seeds have 1.58 g of carbohydrate per 100g serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover. Carbohydrates are also important for optimal physical and mental performance. The reference value of daily consumption of Flax Seeds for adults is 1.58 g. 1.58 g of carbohydrates are equal to 6.32 kCal. A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.

Proteins in Flax Seeds

Flax Seeds contains 18.29 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Flax Seeds

Flax Seeds contains 42.16 g fats per 100g serving. 42.16 g of fats are equal to 337.28 calories (kCal).

Vitamins and other nutrients in Flax Seeds

Nutrient	Content	Reference
Calories	534kCal	534kCal
Proteins	18.29g	18g
Fats	42.16g	42g
Carbohydrates	1.58g	2g
Dietary fiber	27.3g	27g
Water	6.96g	7g
Ash	3.72g	4g
Lutein + Zeaxanthin	651mcg	651mcg
Vitamin B1, thiamine	1.644mg	2mg
Vitamin B2, riboflavin	0.161mg	0mg
Vitamin B4, choline	78.7mg	79mg
Vitamin B5, pantothenic	0.985mg	1mg
Vitamin B6, pyridoxine	0.473mg	0mg
Vitamin B9, folate	87mcg	87mcg
Vitamin C, ascorbic	0.6mg	1mg
Vitamin E, alpha tocopherol, TE	0.31mg	0mg
gamma Tocopherol	19.95mg	20mg
tocopherol delta	0.35mg	0mg
Vitamin K, phylloquinone	4.3mcg	4mcg
Vitamin PP, NE	3.08mg	3mg
Betaine	3.1mg	3mg
Potassium, K	813mg	813mg
Calcium, Ca	255mg	255mg
Magnesium, Mg	392mg	392mg
Sodium, Na	30mg	30mg
Sera, S	182.9mg	183mg
Phosphorus, P	642mg	642mg
Iron, Fe	5.73mg	6mg
Manganese, Mn	2.482mg	2mg
Copper, Cu	1220mcg	1220mcg
Selenium, Se	25.4mcg	25mcg
Zinc, Zn	4.34mg	4mg
Mono- and disaccharides (sugars)	1.55g	2g
Glucose (dextrose)	0.4g	0g
Sucrose	1.15g	1g
Arginine	1.925g	2g
Valin	1.072g	1g
Histidine	0.472g	0g
Isoleucine	0.896g	1g
Leucine	1.235g	1g
Lysine	0.862g	1g
Methionine	0.37g	0g
Threonine	0.766g	1g
Tryptophan	0.297g	0g
Phenylalanine	0.957g	1g
Alanine	0.925g	1g
Aspartic acid	2.046g	2g
Hydroxyproline	0.175g	0g
Glycine	1.248g	1g
Glutamic acid	4.039g	4g
Proline	0.806g	1g
Serine	0.97g	1g
Tyrosine	0.493g	0g
Cysteine	0.34g	0g
Campesterol	45mg	45mg
Stigmasterol	11mg	11mg
beta Sitosterol	90mg	90mg
Saturated fatty acids	3.663g	4g
14: 0 Myristinova	0.008g	0g
15: 0 Pentadecane	0.005g	0g
16: 0 Palmitic	2.165g	2g
17: 0 Margarine	0.018g	0g
18: 0 Stearin	1.33g	1g
20: 0 Arachin	0.052g	0g
22: 0 Begen	0.052g	0g
24: 0 Lignocerin	0.031g	0g
Monounsaturated fatty acids	7.527g	8g
16: 1 Palmitoleic	0.024g	0g
18: 1 Olein (omega-9)	7.359g	7g
20: 1 Gadolein (omega-9)	0.067g	0g
22: 1 Eruga (omega-9)	0.013g	0g
24: 1 Nervous, cis (omega-9)	0.064g	0g
Polyunsaturated fatty acids	28.73g	29g
18: 2 Linoleum	5.903g	6g
18: 3 Linolenic	22.813g	23g
20: 2 Eicosadiene, Omega-6, cis, cis	0.007g	0g
Omega-3 fatty acids	22.813g	23g
Omega-6 fatty acids	5.91g	6g

Nutrition Facts About Flax Seeds

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Health Benefits of Chia Seeds

1. Rich in Omega-3 Fatty Acids: Chia seeds are one of the best plant-based sources of omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation.

2. High in Fiber: Just a small serving of chia seeds provides a significant amount of fiber, promoting digestive health and helping you feel full longer.

3. Packed with Antioxidants: Antioxidants in chia seeds help protect your cells from damage and reduce the risk of chronic diseases.

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Chia seeds are incredibly versatile and can be easily added to your daily meals. You can sprinkle them on top of yogurt, oatmeal, or salads, mix them into smoothies, or use them as an egg substitute in baking recipes.

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Final Thoughts

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