Flax seeds contain high levels of dietary fiber as well as lignans, an abundance of micronutrients and omega-3 fatty acids
Flax seeds contain 23% 18:3 Omega-3 fatty acids (mostly ALA) and 6% 18:2 Omega-6 fatty acids. Flaxseed oil contains 53% 18:3 Omega-3 fatty acids (mostly ALA) and 13% 18:2 Omega-6 fatty acids.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
|
Energy
|
2,234 kJ (534 kcal)
|
|
Carbohydrates
|
28.88 g
|
|
Sugars
|
1.55 g
|
|
Dietary fiber
|
27.3 g
|
|
Fat
|
42.16 g
|
|
Saturated
|
3.663 g
|
|
Monounsaturated
|
7.527 g
|
|
Polyunsaturated
|
28.730 g
|
|
Protein
|
18.29 g
|
| Vitamins | |
|
Thiamine (B1)
|
1.644 mg (143%)
|
|
Riboflavin (B2)
|
0.161 mg (13%)
|
|
Niacin (B3)
|
3.08 mg (21%)
|
|
Pantothenic acid (B5)
|
0.985 mg (20%)
|
|
Vitamin B6
|
0.473 mg (36%)
|
|
Folate (B9)
|
0 μg (0%)
|
|
Vitamin C
|
0.6 mg (1%)
|
| Trace metals | |
|
Calcium
|
255 mg (26%)
|
|
Iron
|
5.73 mg (44%)
|
|
Magnesium
|
392 mg (110%)
|
|
Phosphorus
|
642 mg (92%)
|
|
Potassium
|
813 mg (17%)
|
|
Zinc
|
4.34 mg (46%)
|
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