Flax seeds: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Small, glossy, and packed with omega-3s, flax seeds offer a subtle nutty flavor and a powerful nutritional boost to smoothies, oatmeal, and baked goods.
Per 100g reference serving, Flax seeds provides 545 kcal of energy, 18g protein (13% of calories), 34.4g total carbohydrates (25% of calories, including 23.1g dietary fiber and 1.55g sugars), and 37.3g total fat (62% of calories).
Vitamins Profile in Flax seeds (Per 100g)
Track how Flax seeds contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 0.6 mg | 0.7% DV |
| Vitamin K (Phylloquinone) | 3.7 µg | 3.1% DV |
| Vitamin B1 (Thiamin) | 0.537 mg | 44.8% DV |
| Vitamin B2 (Riboflavin) | 0.161 mg | 12.4% DV |
| Vitamin B3 (Niacin) | 3.76 mg | 23.5% DV |
| Vitamin B6 (Pyridoxine) | 0.393 mg | 23.1% DV |
| Total Folate (Vitamin B9) | 41 µg | 10.2% DV |
| Folate (Dietary Folate Equivalents) | 41 µg | 10.2% DV |
| Natural Food Folate | 41 µg | 10.2% DV |
| Choline | 78.7 mg | 14.3% DV |
| Lutein + Zeaxanthin | 651 µg | 6.5% DV |
Minerals & Electrolytes in Flax seeds (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 5.78 mg | 32.1% DV |
| Calcium (Ca) | 230 mg | 17.7% DV |
| Magnesium (Mg) | 372 mg | 88.6% DV |
| Potassium (K) | 793 mg | 16.9% DV |
| Zinc (Zn) | 4.74 mg | 43.1% DV |
| Selenium (Se) | 136 µg | 100% DV |
| Phosphorus (P) | 556 mg | 44.5% DV |
| Copper (Cu) | 1.34 mg | 100% DV |
| Sodium (Na) | 37 mg | 1.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 19.4 g | 100% DV |
| Linoleic Acid (Omega-6 PUFA) | 5.26 g | 37.6% DV |
| Monounsaturated Fat (MUFA) | 5.94 g | 19.8% DV |
| Polyunsaturated Fat (PUFA) | 24.7 g | 100% DV |
| Saturated Fat (SFA) | 3.28 g | 16.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Flax seeds contains 545 calories (kcal), 18g of protein, 34.4g of carbohydrates (23.1g fiber, 1.55g total sugars), and 37.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Flax seeds has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 0.097 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Flax seeds: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Flax seeds by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.