Seeds, Flaxseed
Serving Size 100 grams
Nutritional Value and Analysis
Seeds, Flaxseed with a serving size of 100 grams has a total of 534 calories with 42.16 grams of fat. The serving size is equivalent to 100 grams of food and contains 379.44 calories from fat. This item is classified as nut and seed products foods.
This food is a good source of protein, fiber, iron, magnesium, phosphorus, zinc, copper, manganese, selenium, thiamin, tryptophan, threonine, isoleucine, leucine, lysine, phenylalanine, valine and histidine but is high in fat. Seeds, Flaxseed is a high fat food because 71.06% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.
Protein 36% of DV
A serving of 100 grams of seeds, flaxseed has 36% of the recommended daily needs of protein.
Fat 65% of DV
A serving of 100 grams of seeds, flaxseed has 65% of the recommended daily intake of fat.
Fiber 109% of DV
A serving of 100 grams of seeds, flaxseed has 109% of the recommended daily needs of fiber.
Iron 32% of DV
A serving of 100 grams of seeds, flaxseed has 32% of the recommended daily needs of iron.
Magnesium 93% of DV
A serving of 100 grams of seeds, flaxseed has 93% of the recommended daily needs of magnesium.
Phosphorus 51% of DV
A serving of 100 grams of seeds, flaxseed has 51% of the recommended daily needs of phosphorus.
Zinc 39% of DV
A serving of 100 grams of seeds, flaxseed has 39% of the recommended daily needs of zinc.
Copper 136% of DV
A serving of 100 grams of seeds, flaxseed has 136% of the recommended daily needs of copper.
Manganese 108% of DV
A serving of 100 grams of seeds, flaxseed has 108% of the recommended daily needs of manganese.
Selenium 46% of DV
A serving of 100 grams of seeds, flaxseed has 46% of the recommended daily needs of selenium.
Thiamin 137% of DV
A serving of 100 grams of seeds, flaxseed has 137% of the recommended daily needs of thiamin.
Tryptophan 91% of DV
A serving of 100 grams of seeds, flaxseed has 91% of the recommended daily needs of tryptophan.
Threonine 59% of DV
A serving of 100 grams of seeds, flaxseed has 59% of the recommended daily needs of threonine.
Isoleucine 73% of DV
A serving of 100 grams of seeds, flaxseed has 73% of the recommended daily needs of isoleucine.
Leucine 44% of DV
A serving of 100 grams of seeds, flaxseed has 44% of the recommended daily needs of leucine.
Lysine 35% of DV
A serving of 100 grams of seeds, flaxseed has 35% of the recommended daily needs of lysine.
Phenylalanine 45% of DV
A serving of 100 grams of seeds, flaxseed has 45% of the recommended daily needs of phenylalanine.
Valine 69% of DV
A serving of 100 grams of seeds, flaxseed has 69% of the recommended daily needs of valine.
Histidine 52% of DV
A serving of 100 grams of seeds, flaxseed has 52% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
Amount Per Serving | ||
---|---|---|
Calories 534 | Calories from Fat 379 | |
% Daily Value* | ||
Total Fat 42.2g | 65% | |
Saturated Fat 3.7g | 18% | |
Trans Fat 0g | ||
Cholesterol 0mg | 0% | |
Sodium 30mg | 1% | |
Total Carbohydrate 28.9g | 10% | |
Dietary Fiber 27.3g | 109% | |
Sugars 2g | ||
Protein 18g |
Vitamin A 0% | Vitamin C 1% |
Calcium 20% | Iron 32% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
Nutrient | Amount | DV % | |
---|---|---|---|
Vitamin A | 0 IU | 0% | |
→ Vitamin A, RAE | 0 µg | 0% | |
→ Alpha Carotene | 0 µg | - | |
→ Beta Carotene | 0 µg | - | |
→ Beta Cryptoxanthin | 0 µg | - | |
→ Lutein + zeaxanthin | 651 µg | - | |
→ Lycopene | 0 µg | - | |
Vitamin B-12 | 0 µg | 0% | |
Vitamin B-6 | 0.47 mg | 28% | |
Vitamin C | 0.6 mg | 1% | |
Vitamin D | 0 IU | 0% | |
Vitamin E | 0.31 mg | 2% | |
→ Beta Tocopherol | 0 mg | - | |
→ Delta Tocopherol | 0.35 mg | - | |
→ Gamma Tocopherol | 19.95 mg | - | |
→ Alpha Tocotrienol | 0 mg | - | |
→ Beta Tocotrienol | 0 mg | - | |
→ Delta Tocotrienol | 0 mg | - | |
→ Gamma Tocotrienol | 0 mg | - | |
Vitamin K | 4.3 µg | 4% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
Nutrient | Amount | DV % | |
---|---|---|---|
Carbohydrate | 28.88 g | 10% | |
Sugars | 1.55 g | 6% | |
→ Sucrose | 1.15 g | - | |
→ Glucose | 0.4 g | - | |
→ Fructose | 0 g | - | |
→ Lactose | 0 g | - | |
→ Maltose | 0 g | - | |
→ Galactose | 0 g | - | |
Fiber | 27.3 g | 109% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Fat | 42.16 g | 65% | |
Saturated Fats | 3.66 g | 18% | |
→ Butyric Acid | 0 g | - | |
→ Caproic Acid | 0 g | - | |
→ Caprylic Acid | 0 g | - | |
→ Capric Acid | 0 g | - | |
→ Lauric Acid | 0 g | - | |
→ Myristic Acid | 0.01 g | - | |
→ Palmitic Acid | 2.17 g | - | |
→ Stearic Acid | 1.33 g | - | |
→ Arachidic Acid | 0.05 g | - | |
→ Behenic Acid | 0.05 g | - | |
→ Lignoceric Acid | 0.03 g | - | |
Monounsaturated Fats | 7.53 g | - | |
→ Palmitoleic Acid | 0.02 g | - | |
→ Heptadecenoic Acid | 0.02 g | - | |
→ Oleic Acid | 7.36 g | - | |
→ Gadoleic Acid | 0.07 g | - | |
→ Erucic Acid | 0.01 g | - | |
→ Nervonic Acid | 0.06 g | - | |
Polyunsaturated Fats | 28.73 g | - | |
→ Linolenic Acid (18:2) | 5.9 g | - | |
→ Linolenic Acid (18:3) | 22.81 g | - | |
→ Parinaric Acid | 0 g | - | |
→ Eicosadienoic Acid (20:2) | 0.01 g | - | |
→ Arachidonic Acid | 0 g | - | |
→ Eicosapentaenoic Acid (EPA) | 0 g | - | |
→ Docosapentaenoic Acid (DPA) | 0 g | - | |
→ Docosahexaenoic Acid (DHA) | 0 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Protein | 18.29 g | 36% | |
→ Alanine | 0.93 g | - | |
→ Arginine | 1.93 g | - | |
→ Aspartic acid | 2.05 g | - | |
→ Cystine | 0.34 g | - | |
→ Glutamic acid | 4.04 g | - | |
→ Glycine | 1.25 g | - | |
→ Histidine | 0.47 g | 52% | |
→ Hydroxyproline | 0.18 g | - | |
→ Isoleucine | 0.9 g | 73% | |
→ Leucine | 1.24 g | 44% | |
→ Lysine | 0.86 g | 35% | |
→ Methionine | 0.37 g | 30% | |
→ Phenylalanine | 0.96 g | 45% | |
→ Proline | 0.81 g | - | |
→ Serine | 0.97 g | - | |
→ Threonine | 0.77 g | 59% | |
→ Tryptophan | 0.3 g | 91% | |
→ Tyrosine | 0.49 g | 20% | |
→ Valine | 1.07 g | 69% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
Nutrient | Amount | DV % | |
---|---|---|---|
Calcium | 255 mg | 20% | |
Copper | 1.22 mg | 136% | |
Iron | 5.73 mg | 32% | |
Magnesium | 392 mg | 93% | |
Manganese | 2.48 mg | 108% | |
Phosphorus | 642 mg | 51% | |
Potassium | 813 mg | 17% | |
Selenium | 25.4 µg | 46% | |
Sodium | 30 mg | 1% | |
Zinc | 4.34 mg | 39% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
Nutrient | Amount | DV % | |
---|---|---|---|
Cholesterol | 0 mg | 0% | |
→ Stigmasterol | 11 mg | - | |
→ Campesterol | 45 mg | - | |
→ Beta-sitosterol | 90 mg | - |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Seeds, Flaxseed with 534calories? A brisk walk for 116 minutes, jogging for 54 minutes, or hiking for 89 minutes will help your burn off the calories in seeds, flaxseed.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
Physical Activity | Burn Off Time |
---|---|
Bicycling - 10 mph or less | 111 minutes |
Dancing | 97 minutes |
Golfing | 97 minutes |
Hiking | 89 minutes |
Light Gardening | 97 minutes |
Stretching | 178 minutes |
Walking - 3.5 mph | 116 minutes |
Weight Training - light workout | 148 minutes |
Aerobics | 67 minutes |
Basketball | 73 minutes |
Bicycling - 10 mph or more | 54 minutes |
Running - 5 mph | 54 minutes |
Swimming | 63 minutes |
Walking - 4.5 mph | 70 minutes |
Weight Training - vigorous workout | 73 minutes |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium