Linseed/flax seed: calories & nutrition facts
100 g of linseed/flax seed contain 470 kcal (1,940 kJ), 22.3 g protein, 1.7 g carbohydrates (of which 1.2 g sugar), 36.5 g fat and 22.7 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 470 kcal
- Protein
- 22.3 g
- Carbs
- 1.7 g
- Fat
- 36.5 g
- Fiber
- 22.7 g
- Sugar
- 1.2 g
- Salt
- 0.14 g
Nutrition for your portion
- Calories
- 470 kcal
- Protein
- 22.3 g
- Carbs
- 1.7 g
- Sugar
- 1.2 g
- Fat
- 36.5 g
- Fiber
- 22.7 g
for 100 g
Energy split
- Protein21 %
- Carbs2 %
- Fat77 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 470 kcal / 1,940 kJ | |
| MACRONUTRIENTS | ||
| Protein | 22.3 g | |
| Fat | 36.5 g | |
| Saturated fatty acids | 3.6 g | |
| Monounsaturated fatty acids | 7.1 g | |
| Polyunsaturated fatty acids | 25.4 g | |
| Omega-3 fatty acids | 20 g | |
| Omega-6 fatty acids | 5.4 g | |
| Cholesterol | Traces | |
| Carbohydrates | 1.7 g | |
| Sugar | 1.2 g | |
| Starch | 0.5 g | |
| Lactose | Traces | |
| Fiber | 22.7 g | |
| Alcohol | Traces | |
| Water | 7.5 g | |
| Salt | 0.14 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 8 µg | 1 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0 mg | 0 % |
| Vitamin K | 3.6 µg | 5 % |
| Vitamin B1 (thiamine) | 0.46 mg | 42 % |
| Vitamin B2 (riboflavin) | 0.15 mg | 11 % |
| Niacin | 8.9 mg | 56 % |
| Pantothenic acid | 0.9 mg | 15 % |
| Vitamin B6 | 430 µg | 31 % |
| Biotin | 16.4 µg | 33 % |
| Folate | 73.3 µg | 37 % |
| Vitamin B12 | Traces | |
| Vitamin C | Traces | |
| MINERALS | ||
| Sodium | 56.8 mg | |
| Potassium | 731 mg | 37 % |
| Calcium | 206 mg | 26 % |
| Magnesium | 323 mg | 86 % |
| Phosphorus | 533 mg | 76 % |
| Iron | 6.8 mg | 48 % |
| Zinc | 4.2 mg | 42 % |
| Iodine | 2 µg | 1 % |
| Copper | 1,200 µg | 120 % |
| Manganese | 2,260 µg | 113 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · H410100 · Data: BLS 4.0 (2025)