Seeds, flaxseed
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.6 MG | 1% | |
| Thiamin | 1.6 MG | 137% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 3.1 MG | 19% | |
| Pantothenic acid | 1.0 MG | 20% | |
| Vitamin B-6 | 0.5 MG | 28% | |
| Folate, total | 87 UG | 22% | |
| Choline, total | 78.7 MG | 14% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 4.3 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 255 MG | 20% | |
| Iron, Fe | 5.7 MG | 32% | |
| Magnesium, Mg | 392 MG | 93% | |
| Phosphorus, P | 642 MG | 51% | |
| Potassium, K | 813 MG | 17% | |
| Sodium, Na | 30 MG | 1% | |
| Zinc, Zn | 4.3 MG | 39% | |
| Copper, Cu | 1.2 MG | 136% | |
| Manganese, Mn | 2.5 MG | 108% | |
| Selenium, Se | 25.4 UG | 46% |
Nutrition Highlights
- Good source of protein with 18.3g per 100g.
- High in dietary fiber (27.3g per 100g), supporting digestive health.
- Good source of Calcium, Ca (20% DV).
- Good source of Iron, Fe (32% DV).
- Rich source of Magnesium, Mg (93% of Daily Value per 100g).
- Rich source of Phosphorus, P (51% of Daily Value per 100g).
About Seeds, flaxseed
These small, brown or golden seeds come from the flax plant and have been cultivated for thousands of years, originally prized for their fiber to make linen. Today, they're best known as a nutrient-dense superfood. They're exceptionally high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports heart and brain health. They also contain an impressive amount of dietary fiber—both soluble and insoluble—which aids digestion and helps regulate blood sugar levels. Additionally, they're one of the richest sources of lignans, plant compounds with antioxidant and potential hormone-balancing properties. Their high fat content is mostly healthy polyunsaturated fats, though they are calorie-dense, so portion control is important.
In the kitchen, they can be used whole or ground, though grinding is recommended to improve nutrient absorption since whole seeds can pass through the digestive system undigested. They're commonly stirred into smoothies, oatmeal, or yogurt for a nutty flavor and nutritional boost. Ground seeds can also be used as an egg substitute in vegan baking when mixed with water, or incorporated into homemade energy bars, breads, and muffins. Due to their high oil content, they can go rancid quickly, so storing them in the refrigerator or freezer is ideal. Whether sprinkled on salads or blended into recipes, they're a versatile and powerful addition to a health-conscious diet.
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