Flaxseed and Flaxseed Oil Nutritional Values
Flaxseed Nutritional Value (100g)
Mineral Values
- Calories: 502 kcal
- Energy: 2100.4 kJ
- Protein: 24.4 g
- Carbohydrates: 25 g
- Fat: 31 g
- Cholesterol: 0 mg
- Fiber: 10 g
- Vitamins:
- Vitamin A: 0 µg
- Vitamin D: 0 µg
- Vitamin E: 3 mg
- Vitamin K: 0 µg
- Vitamin B1: 0.4 mg
- Vitamin B2: 1 mg
- Vitamin B3: 7.8 mg
- Vitamin B5: 0.8 mg
- Vitamin B6: 0.9 mg
- Biotin: 10 µg
- Vitamin B9: 20 µg
- Vitamin B12: 0 µg
- Vitamin C: 0 mg
- Mineral Values:
- Sodium: 80 mg
- Potassium: 500 mg
- Calcium: 260 mg
- Magnesium: 350 mg
- Phosphorus: 660 mg
- Iron: 8.2 mg
- Zinc: 1.5 mg
- Copper: 0.4 mg
- Manganese: 1.2 mg
- Fluoride: 0.1 mg
- Iodine: 10 µg
Fatty Acids
- Saturated Fatty Acids (250ml, unprocessed by heat)
- Palmitic Acid 5.11
- Palmitoleic Acid 0.07
- Margaric Acid 0.07
- Stearic Acid 3.19
- Unsaturated Fatty Acids
- Oleic Acid 16.33 (Omega-9)
- Linoleic Acid 16.04 (Omega-6)
- Linolenic Acid 58.86 (Omega-3)
- Arachidic Acid 0.11
- Eicosenoic Acid 0.10
- Behenic Acid 0.05
- Erucic Acid 0.07
Flaxseed oil is a good source of lecithin. It is rich in polyunsaturated fatty acids, low in saturated fatty acids, contains abundant potassium, and smaller amounts of magnesium, iron, copper, zinc, and various vitamins. 100 g of flaxseed oil contains 13.4 mg of vitamin E. Its omega-3 fatty acid content is approximately four times that of omega-6. It is the richest source of lignans, which are phytoestrogens. Mixing one teaspoon of flaxseed oil into fruit juices (blueberry, black mulberry, cherry, sour cherry, blackberry, red grape) and drinking it is protective against cancer and particularly breast cyst formation.
