Seeds, flaxseed
FDC 169414tbsp, whole (10 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 75 · +10 vs Nuts & seeds medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Seeds, flaxseed is a strongly nutrient-dense choice at 75 of 100. Within nuts & seeds it ranks 15 of 60. Per 100 grams it is an excellent source of dietary fiber (98% DV), an excellent source of magnesium (93% DV), an excellent source of protein (37% DV). Most of its 534 calories per 100 grams come from fat.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 534 kcal | 27% |
| Total fat | 42 g | 54% |
| Saturated fat | 3.7 g | 18% |
| Cholesterol | 0 mg | 0% |
| Sodium | 30 mg | 1% |
| Carbohydrate | 29 g | 11% |
| Dietary fiber | 27 g | 98% |
| Sugars | 1.6 g | |
| Protein | 18 g | 37% |
| Potassium | 813 mg | 17% |
| Calcium | 255 mg | 20% |
| Iron | 5.7 mg | 32% |
| Magnesium | 392 mg | 93% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.31 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | 3% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.37 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 2.9 g | 1% |
| Dietary fiber | 2.7 g | 10% |
| Sugars | 0.16 g | |
| Protein | 1.8 g | 4% |
| Potassium | 81 mg | 2% |
| Calcium | 26 mg | 2% |
| Iron | 0.57 mg | 3% |
| Magnesium | 39 mg | 9% |
| Vitamin C | 0.06 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.03 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169414Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Seeds, hemp seed, hulledDensity 76 vs 75Nuts, almonds, blanchedDensity 76 vs 75Seeds, safflower seed meal, partially defattedDensity 77 vs 75