17 Fit Food calories Nuts and seeds
Flaxseed calories and nutrition facts
Per 100 g: 534 kcal — 18.3 g protein, 42.2 g fat and 1.6 g carbs.
Flaxseed, often sold in Britain as linseed, comes golden or brown, and both are used the same way. Whole seeds are hard to break down, so most people buy them milled and stir a tablespoon, about 10 g, into porridge, yogurt or smoothies, or mix it with water as an egg substitute in vegan baking. With around 27 g of fibre per 100 g, it’s also rich in thiamin, manganese and copper.
- Source of protein
- High in fibre
- Very low salt
- High in vitamin B1
- Protein 14%
- Fat 71%
- Carbs 1%
- Other 14%
In everyday portions
- 1 tbsp ≈ 10 g 53 kcal
- Typical serving · 15 g 80 kcal
- 100 kcal is 19 g this much of it gives 100 kcal
- 20 g of protein is 110 g this much to eat for 20 g of protein
- Energy density High 5.3 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 534 kcal 27%
- Protein 18.3 g 37%
- Fat 42.2 g 60%
- Carbs available, without fibre 1.6 g <1%
- Fibre 27.3 g
- Salt 0.07 g 1%
Where the calories come from
- Protein 14%
- Fat 71%
- Carbs 1%
- Other 14%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.31 mg 3%
- Vitamin K 4.3 µg 6%
- Vitamin C 0.6 mg <1%
- Vitamin B1 (thiamin) 1.6 mg 149%
- Vitamin B2 (riboflavin) 0.161 mg 12%
- Vitamin B3 (niacin) 3.1 mg 19%
- Vitamin B5 (pantothenic acid) 0.985 mg 16%
- Vitamin B6 0.473 mg 34%
- Folate (B9) 87 µg 44%
- Vitamin B12 0 µg 0%
- Choline 78.7 mg
Minerals
- Potassium 813 mg 41%
- Calcium 255 mg 32%
- Phosphorus 642 mg 92%
- Magnesium 392 mg 105%
- Iron 5.7 mg 41%
- Zinc 4.3 mg 43%
- Copper 1.2 mg 122%
- Manganese 2.5 mg 124%
- Selenium 25.4 µg 46%
- Iodine 2 µg 1%
- Sodium 30 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Very low salt
- High in vitamin B1
- High in manganese
- High in copper
- High in magnesium
- High in phosphorus
- High in selenium
- High in folate
- High in zinc
- High in iron
- High in potassium
- High in vitamin B6
- High in calcium
- Source of vitamin B3
- Source of vitamin B5
Nuts and seeds
Among nuts and seeds
The category in the 17 Fit catalog: 51 foods. Compared per 100 g.
- 82% Fewer calories than 82% of nuts and seeds.
- 95% More fibre than 95% of nuts and seeds.
- 98% More vitamin B1 than 98% of nuts and seeds.
- 90% More magnesium than 90% of nuts and seeds.
- 77% More selenium than 77% of nuts and seeds.
Similar in composition
The foods with the nearest calories and macros.
- Pistachios 560 kcal
- Cashews 553 kcal
- Sesame seeds 573 kcal
- Peanuts 567 kcal
- Pumpkin seeds 559 kcal
- Almonds 579 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169414.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.