Nuts and Seeds
Seeds, flaxseed (linseed), whole and ground
Per 100 g of the edible portion · CNF 2026
534kcal per 100 g
18.3 gProtein
42.2 gFat
28.9 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 534 kcal2,234 kJ | — |
| Protein | 18.3 g | — |
| Fat | 42.2 g | 56% |
| of which saturated | 3.7 g | 18% |
| Monounsaturated fat | 7.5 g | — |
| Polyunsaturated fat | 28.7 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 28.9 g | — |
| of which sugars | 1.6 g | 2% |
| Fibre | 27.3 g | 98% |
| Sodium | 30 mg | 1% |
| Water | 7 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 813 mg | 24% |
| Calcium | 255 mg | 20% |
| Magnesium | 392 mg | 93% |
| Phosphorus | 642 mg | 51% |
| Iron | 5.7 mg | 32% |
| Zinc | 4.3 mg | 39% |
| Copper | 1.2 mg | 136% |
| Selenium | 25 µg | 46% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 4.3 µg | 4% |
| Thiamin (B1) | 1.6 mg | 137% |
| Riboflavin (B2) | 0.16 mg | 12% |
| Niacin (B3) | 3.1 mg | 19% |
| Vitamin B6 | 0.47 mg | 28% |
| Folate | 87 µg | 22% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0.6 mg | 1% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy534 kcal · median 574 kcal
Protein18.3 g · median 15.5 g
Fibre27.3 g · median 8.8 g
Sugars1.6 g · median 4.3 g
Saturated fat3.7 g · median 5.3 g
Salt0.08 g · median 0.05 g
67% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Thiamin (B1)1.6 mg · 137%
- Copper1.2 mg · 136%
- Fibre27.3 g · 98%
- Magnesium392 mg · 93%
- Phosphorus642 mg · 51%
Other foods in the group
More from “Nuts and Seeds”
- Seeds, sesame flour, high-fat526 kcal
- Seeds, safflower seed kernels, dried517 kcal
- Nuts, cashew nuts, raw553 kcal
- Seeds, hemp seeds, hulled553 kcal
- Seeds, watermelon seed kernels, dried557 kcal
- Nuts, acorns, dried509 kcal
- Seeds, pumpkin and squash seed kernels, dried559 kcal
- Nuts, pistachio nuts, raw560 kcal
- Seeds, cottonseed kernels, roasted506 kcal
- Seeds, sesame seeds, whole, roasted and toasted565 kcal
- Coconut meat, desiccated, sweetened, shredded501 kcal
- Nuts, acorn flour, full-fat501 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.