Flaxseed: Nutrient Profile
What is Flaxseed richest in? Below are the vitamins, minerals and amino acids that 100 g of Flaxseed delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Flaxseed: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B1 (Thiamine) | 1.6 mg | 🟢 137% | Turns carbs into energy |
| 2 | Vitamin B6 | 0.5 mg | 🟡 28% | Brain & metabolism |
| 3 | Vitamin B9 (Folate) | 87 mcg DFE | 🟡 22% | Cell division; pregnancy |
| 4 | Vitamin B5 (Pantothenic Acid) | 1.0 mg | 🟡 20% | Energy metabolism |
| 5 | Vitamin B3 (Niacin) | 3.1 mg | 🟡 19% | Energy, skin & nerves |
| 6 | Choline | 79 mg | 🟡 14% | Brain & liver |
| 7 | Vitamin B2 (Riboflavin) | 0.2 mg | 🟡 12% | Energy & cell health |
| Minerals | ||||
| 1 | Copper | 1.2 mg | 🟢 136% | Iron use; connective tissue |
| 2 | Manganese | 2.5 mg | 🟢 108% | Bone & metabolism |
| 3 | Magnesium | 392 mg | 🟢 93% | Muscle, nerves & energy |
| 4 | Phosphorus | 642 mg | 🟢 51% | Bones & cellular energy |
| 5 | Selenium | 25 mcg | 🟡 46% | Antioxidant & thyroid |
| 6 | Zinc | 4.3 mg | 🟡 39% | Immunity & healing |
| 7 | Iron | 5.7 mg | 🟡 32% | Carries oxygen in blood |
| 8 | Calcium | 255 mg | 🟡 20% | Bones & teeth |
| 9 | Potassium | 813 mg | 🟡 17% | Blood pressure & fluid balance |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 4.0 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 2.0 g | 🟢 | Cellular energy & detox |
| 3 | Arginine | 1.9 g | 🟡 | Blood flow (nitric oxide) |
| 4 | Glycine | 1.2 g | 🟡 | Collagen, calm & sleep |
| 5 | Leucine | 1.2 g | 🟡 | Builds muscle (BCAA) |
| 6 | Valine | 1.1 g | 🟡 | Muscle & energy (BCAA) |
| 7 | Serine | 1.0 g | 🟡 | Cell membranes & brain |
| 8 | Phenylalanine | 1.0 g | 🟡 | Dopamine & focus |
| 9 | Alanine | 0.9 g | 🟡 | Energy (glucose cycle) |
| 10 | Isoleucine | 0.9 g | 🟡 | Muscle & energy (BCAA) |
| 11 | Lysine | 0.9 g | 🟡 | Collagen & immunity |
| 12 | Proline | 0.8 g | 🟡 | Collagen & joints |
| 13 | Threonine | 0.8 g | 🟡 | Collagen & gut lining |
| 14 | Tyrosine | 0.5 g | 🟡 | Dopamine & thyroid |