Seeds, flaxseed

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 69 / 100 How is this scored?

Composition

Energy

Protein 18.3 g · 73 kcal/100g
Fat 42.2 g · 379 kcal/100g
Carbs 28.9 g · 116 kcal/100g
Fiber 27.3 g
Water 7 g
Total energy 534 kcal

Energy is predominantly from fat (67%); EFSA recommends 20–35% for a balanced diet

Fat quality 75 / 100 How is this scored?
Total fat
42.2g
Saturated
3.7g
Monounsat.
7.5g
Polyunsat.
28.7g
Omega-6
5.90g

Saturated fat is 6.2% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 71 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.6 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 4 µg
Thiamin (B1) 1.64 mg
Riboflavin (B2) 0.16 mg
Niacin (B3) 3.1 mg
Pantothenic (B5) 1.0 mg
Vitamin B6 0.47 mg
Folate (B9) 87 µg
Vitamin B12 0.00 µg

Minerals

Calcium 255 mg
Iron 5.7 mg
Magnesium 392 mg
Phosphorus 642 mg
Potassium 813 mg
Sodium 30 mg
Zinc 4.3 mg
Copper 1.22 mg
Manganese 2.48 mg
Selenium 25.4 µg

Notable source of Thiamin (B1) (150% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.