Flax seeds

Grind them or they pass through whole; the omega-3 is locked inside.

1 plant point · counts for 30/week how much for 30 g protein →

	Energy	Protein	Carbs	Fiber	Fat
Per 100 g	534 kcal	18.3 g	28.9 g	27.3 g	42.2 g
Per 100 kcal	—	3.4 g	5.4 g	5.1 g	7.9 g
One tablespoon · 10 g	53 kcal	1.8 g	2.9 g	2.7 g	4.2 g

Where the calories come from

Also in 100 g

Total sugars	1.6 g
Saturated fat	3.7 g
Sodium	30 mg · 1% DV
Potassium	813 mg · 17% DV
Calcium	255 mg · 20% DV
Iron	6 mg · 32% DV
Magnesium	392 mg · 93% DV
Vitamin C	0.6 mg · 1% DV
Vitamin A (RAE)	0 mcg · 0% DV
Vitamin E (alpha-tocopherol)	0.3 mg · 2% DV
Folate (DFE)	87 mcg · 22% DV
Choline	78.7 mg · 14% DV
Vitamin B6	0.47 mg · 28% DV
Phosphorus	642 mg · 51% DV
Copper	1.22 mg · 136% DV
Potassium : sodium	27.1 : 1 · favorable
Linoleic acid (omega-6)	5.9 g · 49% of the 12 g AI

DV = FDA daily value for adults (21 CFR 101.9). A dash (—) means the USDA entry for this food does not report that nutrient — we leave it blank rather than estimate it. Values synced from USDA FoodData Central., entry 169414 Fiber sits inside the carbs figure.

164 gfor 30 g protein

876 kcalthose grams cost

27.3 gfiber per 100 g

Where it sits in the whole library

Protein vs energy Fiber vs energy What 100 calories buy

Rank within nuts & seeds

Fiber, in context

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