Flaxseed
Categories
| Macros | per 100 g |
|---|---|
| Calories | 450 kcal |
| Protein | 21.6 g |
| Fat | 32.6 g |
| Carbs | 2.8 g |
Flaxseed is a small, oil-rich seed consumed raw, ground, or pressed into oil, and commonly added to smoothies, porridge, baked goods, and yogurt. Per 100 g, raw flaxseed provides 450 kcal, 21.6 g of protein, 32.6 g of fat, 2.8 g of carbohydrates, and a notably high 32.9 g of dietary fibre. Among minerals, it supplies 630 mg of potassium, 490 mg of phosphorus, and 330 mg of magnesium per 100 g. On the vitamin side, it contributes 78.7 mg of choline and 41 mcg of folate per 100 g. No glycemic index value is available for flaxseed. It fits vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean, pescatarian, and low-FODMAP dietary patterns.
How many calories in flaxseed?
Raw flaxseed contains 450 kcal per 100 g. A typical tablespoon of whole flaxseed weighs around 10 g, coming in at approximately 45 kcal.
How much magnesium is in flaxseed?
Flaxseed provides 330 mg of magnesium per 100 g, making it one of the more magnesium-dense foods in the seeds and nuts category. A single tablespoon (about 10 g) contributes roughly 33 mg.
Is flaxseed keto-friendly?
Yes, flaxseed is considered keto-friendly. It contains only 2.8 g of carbohydrates per 100 g, with the vast majority of its bulk coming from fat (32.6 g) and fibre (32.9 g), which is not counted toward net carbs.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 450 kcal |
| Protein | 21.6 g |
| Fat | 32.6 g |
| Carbs | 2.8 g |
| Sugars | 1.5 g |
| Fiber | 32.9 g |
| Starch | 1.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 3.3 g |
| Monounsaturated | 6.1 g |
| Polyunsaturated | 21.2 g |
| Trans | 0 g |
| Omega-3 | 15.4 g |
| Omega-6 | 5.7 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 180 mg |
| Iron | 5.5 mg |
| Magnesium | 330 mg |
| Phosphorus | 490 mg |
| Potassium | 630 mg |
| Sodium | 60.0 mg |
| Zinc | 3.5 mg |
| Copper | 0.86 mg |
| Manganese | 3.1 mg |
| Selenium | 22.0 mcg |
| Iodine | 4.3 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.31 mg |
| Vitamin K | 4.3 mcg |
| Thiamin (B1) | 0.34 mg |
| Riboflavin (B2) | 0.030 mg |
| Niacin (B3) | 1.8 mg |
| Pantothenic acid (B5) | 0.98 mg |
| Vitamin B6 | 0.060 mg |
| Folate (B9) | 41.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 78.7 mg |
