Seeds, Flaxseed
Serving Size 1 cup, whole
Nutritional Value and Analysis
Seeds, Flaxseed with a serving size of 1 cup, whole has a total of 897.12 calories with 70.83 grams of fat. The serving size is equivalent to 168 grams of food and contains 637.47 calories from fat. This item is classified as nut and seed products foods.
This food is a good source of protein, fiber, calcium, iron, magnesium, phosphorus, zinc, copper, manganese, selenium, thiamin, niacin, pantothenic acid, vitamin b-6, folate, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, energy and saturated fats. 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 60% of DV
A serving of 168 grams of seeds, flaxseed has 60% of the recommended daily needs of protein.
Fat 109% of DV
A serving of 168 grams of seeds, flaxseed has 109% of the recommended daily intake of fat.
Energy 45% of DV
A serving of 168 grams of seeds, flaxseed has 45% of the recommended daily intake of energy.
Fiber 183% of DV
A serving of 168 grams of seeds, flaxseed has 183% of the recommended daily needs of fiber.
Calcium 33% of DV
A serving of 168 grams of seeds, flaxseed has 33% of the recommended daily needs of calcium.
Iron 54% of DV
A serving of 168 grams of seeds, flaxseed has 54% of the recommended daily needs of iron.
Magnesium 157% of DV
A serving of 168 grams of seeds, flaxseed has 157% of the recommended daily needs of magnesium.
Phosphorus 86% of DV
A serving of 168 grams of seeds, flaxseed has 86% of the recommended daily needs of phosphorus.
Zinc 66% of DV
A serving of 168 grams of seeds, flaxseed has 66% of the recommended daily needs of zinc.
Copper 228% of DV
A serving of 168 grams of seeds, flaxseed has 228% of the recommended daily needs of copper.
Manganese 181% of DV
A serving of 168 grams of seeds, flaxseed has 181% of the recommended daily needs of manganese.
Selenium 78% of DV
A serving of 168 grams of seeds, flaxseed has 78% of the recommended daily needs of selenium.
Thiamin 230% of DV
A serving of 168 grams of seeds, flaxseed has 230% of the recommended daily needs of thiamin.
Niacin 32% of DV
A serving of 168 grams of seeds, flaxseed has 32% of the recommended daily needs of niacin.
Pantothenic Acid 33% of DV
A serving of 168 grams of seeds, flaxseed has 33% of the recommended daily needs of pantothenic acid.
Vitamin B-6 46% of DV
A serving of 168 grams of seeds, flaxseed has 46% of the recommended daily needs of vitamin b-6.
Folate 37% of DV
A serving of 168 grams of seeds, flaxseed has 37% of the recommended daily needs of folate.
Folate 37% of DV
A serving of 168 grams of seeds, flaxseed has 37% of the recommended daily needs of folate.
Folate, DFE 37% of DV
A serving of 168 grams of seeds, flaxseed has 37% of the recommended daily needs of folate, dfe.
Tryptophan 152% of DV
A serving of 168 grams of seeds, flaxseed has 152% of the recommended daily needs of tryptophan.
Threonine 99% of DV
A serving of 168 grams of seeds, flaxseed has 99% of the recommended daily needs of threonine.
Isoleucine 122% of DV
A serving of 168 grams of seeds, flaxseed has 122% of the recommended daily needs of isoleucine.
Leucine 74% of DV
A serving of 168 grams of seeds, flaxseed has 74% of the recommended daily needs of leucine.
Lysine 59% of DV
A serving of 168 grams of seeds, flaxseed has 59% of the recommended daily needs of lysine.
Methionine 50% of DV
A serving of 168 grams of seeds, flaxseed has 50% of the recommended daily needs of methionine.
Phenylalanine 75% of DV
A serving of 168 grams of seeds, flaxseed has 75% of the recommended daily needs of phenylalanine.
Tyrosine 35% of DV
A serving of 168 grams of seeds, flaxseed has 35% of the recommended daily needs of tyrosine.
Valine 115% of DV
A serving of 168 grams of seeds, flaxseed has 115% of the recommended daily needs of valine.
Histidine 87% of DV
A serving of 168 grams of seeds, flaxseed has 87% of the recommended daily needs of histidine.
Saturated Fats 31% of DV
A serving of 168 grams of seeds, flaxseed has 31% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 cup, whole (168 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 897.12 | Calories from Fat 637 | |
| % Daily Value* | ||
| Total Fat 70.8g | 109% | |
| Saturated Fat 6.2g | 31% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 50.4mg | 2% | |
| Total Carbohydrate 48.5g | 16% | |
| Dietary Fiber 45.9g | 183% | |
| Sugars 3g | ||
| Protein 31g | ||
| Vitamin A 0% | Vitamin C 2% |
| Calcium 33% | Iron 54% |
* 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 | 1093.68 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.79 mg | 46% | |
| Vitamin C | 1.01 mg | 2% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 0.52 mg | 3% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0.59 mg | - | |
| → Gamma Tocopherol | 33.52 mg | - | |
| → Alpha Tocotrienol | 0 mg | - | |
| → Beta Tocotrienol | 0 mg | - | |
| → Delta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0 mg | - | |
| Vitamin K | 7.22 µg | 6% |
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 | 48.52 g | 16% | |
| Sugars | 2.6 g | 10% | |
| → Sucrose | 1.93 g | - | |
| → Glucose | 0.67 g | - | |
| → Fructose | 0 g | - | |
| → Lactose | 0 g | - | |
| → Maltose | 0 g | - | |
| → Galactose | 0 g | - | |
| Fiber | 45.86 g | 183% |
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 | 70.83 g | 109% | |
| Saturated Fats | 6.15 g | 31% | |
| → 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 | 3.64 g | - | |
| → Stearic Acid | 2.23 g | - | |
| → Arachidic Acid | 0.09 g | - | |
| → Behenic Acid | 0.09 g | - | |
| → Lignoceric Acid | 0.05 g | - | |
| Monounsaturated Fats | 12.65 g | - | |
| → Palmitoleic Acid | 0.04 g | - | |
| → Heptadecenoic Acid | 0.03 g | - | |
| → Oleic Acid | 12.36 g | - | |
| → Gadoleic Acid | 0.11 g | - | |
| → Erucic Acid | 0.02 g | - | |
| → Nervonic Acid | 0.11 g | - | |
| Polyunsaturated Fats | 48.27 g | - | |
| → Linolenic Acid (18:2) | 9.92 g | - | |
| → Linolenic Acid (18:3) | 38.33 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 | 30.73 g | 60% | |
| → Alanine | 1.55 g | - | |
| → Arginine | 3.23 g | - | |
| → Aspartic acid | 3.44 g | - | |
| → Cystine | 0.57 g | - | |
| → Glutamic acid | 6.79 g | - | |
| → Glycine | 2.1 g | - | |
| → Histidine | 0.79 g | 87% | |
| → Hydroxyproline | 0.29 g | - | |
| → Isoleucine | 1.51 g | 122% | |
| → Leucine | 2.07 g | 74% | |
| → Lysine | 1.45 g | 59% | |
| → Methionine | 0.62 g | 50% | |
| → Phenylalanine | 1.61 g | 75% | |
| → Proline | 1.35 g | - | |
| → Serine | 1.63 g | - | |
| → Threonine | 1.29 g | 99% | |
| → Tryptophan | 0.5 g | 152% | |
| → Tyrosine | 0.83 g | 35% | |
| → Valine | 1.8 g | 115% |
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 | 428.4 mg | 33% | |
| Copper | 2.05 mg | 228% | |
| Iron | 9.63 mg | 54% | |
| Magnesium | 658.56 mg | 157% | |
| Manganese | 4.17 mg | 181% | |
| Phosphorus | 1078.56 mg | 86% | |
| Potassium | 1365.84 mg | 29% | |
| Selenium | 42.67 µg | 78% | |
| Sodium | 50.4 mg | 2% | |
| Zinc | 7.29 mg | 66% |
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 | 18.48 mg | - | |
| → Campesterol | 75.6 mg | - | |
| → Beta-sitosterol | 151.2 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 897.12calories? A brisk walk for 195 minutes, jogging for 92 minutes, or hiking for 150 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 | 187 minutes |
| Dancing | 163 minutes |
| Golfing | 163 minutes |
| Hiking | 150 minutes |
| Light Gardening | 163 minutes |
| Stretching | 299 minutes |
| Walking - 3.5 mph | 195 minutes |
| Weight Training - light workout | 249 minutes |
| Aerobics | 112 minutes |
| Basketball | 123 minutes |
| Bicycling - 10 mph or more | 92 minutes |
| Running - 5 mph | 92 minutes |
| Swimming | 106 minutes |
| Walking - 4.5 mph | 118 minutes |
| Weight Training - vigorous workout | 123 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