Search for Nutrition Info » Nut and Seed Products  » Seeds, flaxseed
SkipThePie.org - The Nutrition Search Engine

Nutritional Info: Seeds, flaxseed

The USDA reference number for this food is: 12220
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
Recent Google searches that brought visitors to this page:   4 ounces ground flaxseed how many tablespoons, flax seeds skipthepie.org, Flaxseed nutrtional content, facts about ground flaxseed vs whole for LDL, how mant mg of flaxseed are in 1 tablespoon, how many cups is one ounce of flax seed, 1 tablespoon of flax seed is what calcium mg value, 1 tablespoon of flax seed is what calcium mg value, flax seed protin in pir seed, 2taplespoons of flaxseed equals how many onces, how to measure protein in flaxseed, flax seeds 250 gm in protein, Flaxseed skipthepie, 1 teadpoon flax seed nutrition, two tablespoons of flaxseed oil with methionine, how many mg of ground faxseed in a teaspoons, 1c ground flax ounce, flax vs sesame health benefits, whole flaxseed equals tablespoon ground flaxseed, how much flaxseed equals ground flaxseed

Nutritional Data for Seeds, flaxseed

Nutrition Facts

Serving Size: 1 cup, whole (168g or 5.9 oz)
 

Amount Per Serving

 

Calories

897
Calories from Fat 593
 

% Daily Value*

 

Total Fat

71g
109%
 
Saturated Fat 6g31%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

50mg
2%
 

Total Carbohydrate

49g
16%
 
Dietary Fiber 46g183%
 
Sugars 3g
 

Protein

31g
 
Vitamin A0% · Vitamin C0%
 
Calcium43% · Iron53%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Chard Dip with Flaxseed Tortilla Chip
Chard Dip with Flaxseed Tortilla Chip

Adjust the weight or quantity of this food

Compare this food to any other by searching below

  
To compare this food to another, enter an food name in the box above and click Search. When the results appear, simply click any food and you will see a page comparing this food and the one you clicked on in detail.

Calories

Calories

Serving Size: 1 cup, whole (168g or 5.9 oz)
kcal*kjoules*RDI%
 
Total Calories897 kcal3754 kJ45%
 
from Carbs197.5 kcal826.21 kJ
 
from Fat592.8 kcal2480.43 kJ
 
from Protein106.6 kcal446.11 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 168 grams of Seeds, flaxseed


Vitamin Content

Vitamin Content

Serving Size: 1 cup, whole (168g or 5.9 oz)
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.79464 mg 40%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 1.008 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.5208 mg 3%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 7.224 mcg 9%
 
Thiamin 2.76192 mg 184%
 
Riboflavin 0.27048 mg 16%
 
Niacin 5.1744 mg 26%
 
Pantothenic Acid 1.6548 mg 17%
 
Folate 146.16 mcg 37%
 
Folate, Food 146.16 mcg 37%
 
Folate, DFE 146.16 mcg DFE 37%
 
Choline 132.216 mg ~
 
Betaine 5.208 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 168g (5.93 oz) of Seeds, flaxseed contains. Vitamin RDI for 168 grams of Seeds, flaxseed


Mineral Content

Mineral Content

Serving Size: 1 cup, whole (168g or 5.9 oz)
AmountRDI%
 
Calcium 428.4 mg 43%
 
Iron 9.6264 mg 53%
 
Magnesium 658.56 mg 165%
 
Phosphorus 1078.56 mg 108%
 
Potassium 1365.84 mg 29%
 
Sodium 50.4 mg 2%
 
Zinc 7.2912 mg 49%
 
Copper 2.0496 mg 102%
 
Manganese 4.16976 mg 208%
 
Selenium 42.672 mcg 61%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 168g (5.93 oz) of Seeds, flaxseed contains. Mineral RDI for 168 grams of Seeds, flaxseed


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup, whole (168g or 5.9 oz)
AmountRDI%*
 
Protein30.7272g61%
 

Essential Aminos

 
Histidine0.79296 g113%
 
Isoleucine1.50528 g108%
 
Leucine2.0748 g76%
 
Lysine1.44816 g69%
 
Methionine0.6216 g
 
Phenylalanine1.60776 g
 
Threonine1.28688 g123%
 
Tryptophan0.49896 g178%
 
Valine1.80096 g99%
 

Non-essential Aminos

 
Arginine3.234 g
 
Alanine1.554 g
 
Aspartate3.43728 g
 
Cystine0.5712 g
 
Glutamate6.78552 g
 
Glycine2.09664 g
 
Hydroxyproline0.294 g
 
Proline1.35408 g
 
Serine1.6296 g
 
Tyrosine0.82824 g
 
Methionine + Cystine† 1.1928 g 114
 
Phenylalanine + Tyrosine† 2.436 g 232
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Seeds, flaxseed is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 168g (5.93 oz) of Seeds, flaxseed. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 168g (5.93 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 168 grams of Seeds, flaxseed


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup, whole (168g or 5.9 oz)
AmountRDI%
 
Total Carbohydrates48.5184g16%
 
Dietary Fiber45.864g183%
 
Starch~
 
Sugars2.604g
 
Sucrose1.932g
 
Glucose0.672g
 
Fructose0g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
168g (5.93 oz) grams of Seeds, flaxseed contains 48.5184 grams of carbohydrates which is 16% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 168 grams of Seeds, flaxseed contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup, whole (168g or 5.9 oz)
AmountRDI%
 
Total Fat70.8288g109%
 
Total Omega-3 Fatty Acids38.32584g
 
Total Omega-6 Fatty Acids9.91704g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

6.15384g31%
 
Arachidic Acid   [Eicosanoic Acid]0.08736g
 
Behenic Acid   [Docosanoic Acid]0.08736g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0.05208g
 
Margaric Acid   [Heptadecanoic Acid]0.03024g
 
Myristic Acid   [Tetradecanoic Acid]0.01344g
 
Palmitic Acid   [Hexadecanoic Acid]3.6372g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.0084g
 
Stearic Acid   [Octadecanoic Acid]2.2344g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

12.64536g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.02184g
 
Gadoleic Acid   [Eicosenoic Acid]0.11256g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0.10752g
 
Oleic Acid   [Octadecenoic Acid]12.36312g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.04032g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

48.2664g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.01176g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]9.91704g
 
Linolenic Acid   [Octadecatrienoic Acid]38.32584g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Seeds, flaxseed in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 168 grams of Seeds, flaxseed
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup, whole (168g or 5.9 oz)
Amount
 
Alcohol0g
 
Water11.6928g
 
Ash6.2496g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Seeds, flaxseed:

Seeds, flaxseed is an excellent source of Vitamin B6, Thiamin, Niacin, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Seeds, flaxseed is a good source of Riboflavin and Pantothenic Acid. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 0
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 63
Low Cholesterol Diet 0
Low Sodium Diet 75
Low Glycemic Index Diet (e.g. South Beach Diet) 77
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 897 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 897 calories contained in 168g (5.93 oz)g of Seeds, flaxseed. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 897 calories
Stretching4 hours 59 mins(180 cal/hr)
Walking (3.5 mph)3 hours 12 mins(280 cal/hr)
Bicycling (<10 mph)3 hours 6 mins(290 cal/hr)
Dancing2 hours 43 mins(330 cal/hr)
Light gardening/yard work2 hours 43 mins(330 cal/hr)
Golf (walking and carrying clubs)2 hours 43 mins(330 cal/hr)
Hiking2 hours 25 mins(370 cal/hr)
Amount of Vigorous exercise to burn 897 calories
Weight lifting (vigorous effort)2 hours 2 mins(440 cal/hr)
Heavy yard work (chopping wood)2 hours 2 mins(440 cal/hr)
Basketball (vigorous)2 hours 2 mins(440 cal/hr)
Walking (4.5 mph)1 hour 57 mins(460 cal/hr)
Aerobics1 hour 52 mins(480 cal/hr)
Swimming (slow freestyle laps)1 hour 46 mins(510 cal/hr)
Running/jogging (5 mph)1 hour 31 mins(590 cal/hr)
Bicycling (>10 mph)1 hour 31 mins(590 cal/hr)
Exercise profile for 168g (5.93 oz) of Seeds, flaxseed

How to cite this food as a source in academic or research papers

To cite the nutritional data on this page as a source, simply pick which citation style you would like to use below and cut and paste the text or HTML provided into your editor.

APA Style Citation:
MPA Style Citation:
USDA SR23 2010 Nutritional Data on SkipThePie.org. "Seeds, flaxseed" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 23 Nov 2017 https://skipthepie.org/nut-and-seed-products/seeds-flaxseed/

Compare this food to any of the following foods by clicking the comparison food below

Comparison Foods in the same food group:

Nuts, acorn flour, full fat Nuts, acorns, dried Nuts, acorns, raw
Nuts, almond butter, plain, with salt added Nuts, almond butter, plain, without salt added Nuts, almond paste
Nuts, almonds Nuts, almonds, blanched Nuts, almonds, dry roasted, with salt added
Nuts, almonds, dry roasted, without salt added Nuts, almonds, honey roasted, unblanched Nuts, almonds, oil roasted, with salt added
Nuts, almonds, oil roasted, without salt added Nuts, beechnuts, dried Nuts, brazilnuts, dried, unblanched
Nuts, butternuts, dried Nuts, cashew butter, plain, with salt added Nuts, cashew butter, plain, without salt added
Nuts, cashew nuts, dry roasted, with salt added Nuts, cashew nuts, dry roasted, without salt added Nuts, cashew nuts, oil roasted, with salt added
Nuts, cashew nuts, oil roasted, without salt added Nuts, cashew nuts, raw Nuts, chestnuts, chinese, boiled and steamed
Nuts, chestnuts, chinese, dried Nuts, chestnuts, chinese, raw Nuts, chestnuts, chinese, roasted
Nuts, chestnuts, european, boiled and steamed Nuts, chestnuts, european, dried, peeled Nuts, chestnuts, european, dried, unpeeled
Nuts, chestnuts, european, raw, peeled Nuts, chestnuts, european, raw, unpeeled Nuts, chestnuts, european, roasted
Nuts, chestnuts, japanese, boiled and steamed Nuts, chestnuts, japanese, dried Nuts, chestnuts, japanese, raw
Nuts, chestnuts, japanese, roasted Nuts, coconut cream, canned, sweetened Nuts, coconut cream, raw (liquid expressed from grated meat)
Nuts, coconut meat, dried (desiccated), creamed Nuts, coconut meat, dried (desiccated), not sweetened Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged Nuts, coconut meat, dried (desiccated), sweetened, shredded Nuts, coconut meat, dried (desiccated), toasted
Nuts, coconut meat, raw Nuts, coconut milk, canned (liquid expressed from grated meat and water) Nuts, coconut milk, frozen (liquid expressed from grated meat and water)
Nuts, coconut milk, raw (liquid expressed from grated meat and water) Nuts, coconut water (liquid from coconuts) Nuts, formulated, wheat-based, all flavors except macadamia, without salt
Nuts, formulated, wheat-based, flavored, macadamia flavored, without salt Nuts, formulated, wheat-based, unflavored, with salt added Nuts, ginkgo nuts, canned
Nuts, ginkgo nuts, dried Nuts, ginkgo nuts, raw Nuts, hazelnuts or filberts
Nuts, hazelnuts or filberts, blanched Nuts, hazelnuts or filberts, dry roasted, without salt added Nuts, hickorynuts, dried
Nuts, macadamia nuts, dry roasted, with salt added Nuts, macadamia nuts, dry roasted, without salt added Nuts, macadamia nuts, raw
Nuts, mixed nuts, dry roasted, with peanuts, with salt added Nuts, mixed nuts, dry roasted, with peanuts, without salt added Nuts, mixed nuts, oil roasted, with peanuts, without salt added
Nuts, mixed nuts, oil roasted, without peanuts, without salt added Nuts, mixed nuts, with peanuts, oil roasted, with salt added Nuts, mixed nuts, without peanuts, oil roasted, with salt added
Nuts, pecans Nuts, pecans, dry roasted, with salt added Nuts, pecans, dry roasted, without salt added
Nuts, pecans, oil roasted, with salt added Nuts, pecans, oil roasted, without salt added Nuts, pilinuts, dried
Nuts, pine nuts, dried Nuts, pine nuts, pinyon, dried Nuts, pistachio nuts, dry roasted, with salt added
Nuts, pistachio nuts, dry roasted, without salt added Nuts, pistachio nuts, raw Nuts, walnuts, black, dried
Nuts, walnuts, english Seeds, breadfruit seeds, boiled Seeds, breadfruit seeds, raw
Seeds, breadfruit seeds, roasted Seeds, breadnut tree seeds, dried Seeds, breadnut tree seeds, raw
Seeds, chia seeds, dried Seeds, cottonseed flour, low fat (glandless) Seeds, cottonseed flour, partially defatted (glandless)
Seeds, cottonseed kernels, roasted (glandless) Seeds, cottonseed meal, partially defatted (glandless) Seeds, lotus seeds, dried
Seeds, lotus seeds, raw Seeds, pumpkin and squash seed kernels, dried Seeds, pumpkin and squash seed kernels, roasted, with salt added
Seeds, pumpkin and squash seed kernels, roasted, without salt Seeds, pumpkin and squash seeds, whole, roasted, with salt added Seeds, pumpkin and squash seeds, whole, roasted, without salt
Seeds, safflower seed kernels, dried Seeds, safflower seed meal, partially defatted Seeds, sesame butter, paste
Seeds, sesame butter, tahini, from raw and stone ground kernels Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)
Seeds, sesame butter, tahini, type of kernels unspecified Seeds, sesame flour, high-fat Seeds, sesame flour, low-fat
Seeds, sesame flour, partially defatted Seeds, sesame meal, partially defatted Seeds, sesame seed kernels, dried (decorticated)
Seeds, sesame seed kernels, toasted, with salt added (decorticated) Seeds, sesame seed kernels, toasted, without salt added (decorticated) Seeds, sesame seeds, whole, dried
Seeds, sesame seeds, whole, roasted and toasted Seeds, sisymbrium sp. seeds, whole, dried Seeds, sunflower seed butter, with salt added
Seeds, sunflower seed butter, without salt Seeds, sunflower seed flour, partially defatted Seeds, sunflower seed kernels, dried
Seeds, sunflower seed kernels, dry roasted, with salt added Seeds, sunflower seed kernels, dry roasted, without salt Seeds, sunflower seed kernels, oil roasted, with salt added
Seeds, sunflower seed kernels, oil roasted, without salt Seeds, sunflower seed kernels, toasted, with salt added Seeds, sunflower seed kernels, toasted, without salt
Seeds, watermelon seed kernels, dried




The product photo on this page is courtesy Flickr user "veganfeast".
©2010 to 2017 SkipThePie.org    —    Frequently Asked Questions    —    Our Blog    —    About Us    —    Get A Nutrition Search Engine for Your Blog
Nutrition info