Edible parts
Nuts / seeds as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 2234 kJ / 534 kcal | 27% |
| Protein | 18.29 g | 37% |
| Carbohydrate | 28.88 g | 11% |
| Natural sugars | 1.55 g | 2% |
| Fat | 42.16 g | 60% |
| Saturated fat | 3.66 g | 18% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 27.3 g |
| Monounsaturated fat | 7.53 g |
| Polyunsaturated fat | 28.73 g |
| Omega-3 (ALA) | 22.81 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 0.6 mg | 1% |
| Vitamin E | 0.31 mg | 3% |
| Vitamin K | 4.3 µg | 6% |
| Folate | 87 µg | 44% |
| Thiamin (B1) | 1.64 mg | 149% |
| Riboflavin (B2) | 0.16 mg | 12% |
| Niacin (B3) | 3.08 mg | 19% |
| Pantothenic acid (B5) | 0.99 mg | 16% |
| Vitamin B6 | 0.47 mg | 34% |
| Choline | 78.7 mg | — |
| Calcium | 255 mg | 32% |
| Iron | 5.73 mg | 41% |
| Magnesium | 392 mg | 105% |
| Potassium | 813 mg | 41% |
| Zinc | 4.34 mg | 43% |
| Copper | 1.22 mg | 122% |
| Manganese | 2.48 mg | 124% |
| Phosphorus | 642 mg | 92% |
| Selenium | 25.4 µg | 46% |
| Sodium | 30 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Seeds, flaxseed (USDA FDC SR Legacy 169414). Nutrients the row does not report are left blank.
Prep notes
Grind or the ALA mostly passes through.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Flaxseed (Linum usitatissimum) is listed in Thrive’s plant atlas under nut-seed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Nuts / seeds as sold.