Calories in Flachssamen
Generic food Nüsse und Samen
Flachssamen contains 545 kcal per 100 g. A typical serving of 1 Tasse (168 g) provides about 916 kcal.
Roughly 62 % of its calories come from fat, with 25 % from carbohydrates and 13 % from protein (estimated with general energy factors).
That is close to the median for Nüsse und Samen on FoodFactly (587 kcal per 100 g).
100 g provides 247 % of the Daily Value for Selen, 149 % of the Daily Value for Kupfer and 89 % of the Daily Value for Magnesium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 545 kcal | |
| Total fat C | 37,3 g | 48 % |
| Saturated fat C | 3,3 g | 16 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 37 mg | 2 % |
| Total carbohydrates C | 34,4 g | 13 % |
| Dietary fiber C | 23,1 g | 83 % |
| Total sugars C | 1,6 g | |
| Protein C | 18 g | 36 % |
| Vitamin A C | 0 µg | 0 % |
| Vitamin C C | 0,6 mg | 0,7 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 0 mg | 0 % |
| Vitamin K C | 3,7 µg | 3 % |
| Thiamin (B1) C | 0,54 mg | 45 % |
| Riboflavin (B2) C | 0,16 mg | 12 % |
| Niacin (B3) C | 3,8 mg | 24 % |
| Vitamin B6 C | 0,39 mg | 23 % |
| Folat (B9) C | 41 µg | 10 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 78,7 mg | 14 % |
| Calcium C | 230 mg | 18 % |
| Eisen C | 5,8 mg | 32 % |
| Magnesium C | 372 mg | 89 % |
| Phosphor C | 556 mg | 44 % |
| Kalium C | 793 mg | 17 % |
| Zink C | 4,7 mg | 43 % |
| Kupfer C | 1,3 mg | 149 % |
| Selen C | 136 µg | 247 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 13 %
- Carbohydrates 25 %
- Fat 62 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein18 gbelow the median for Nüsse und Samen (median 19,3 g)
- Fiber23,1 gin the top quarter of Nüsse und Samen (median 7,4 g)
- Sugars1,6 gin the lowest quarter of Nüsse und Samen (median 4,7 g)
- Fat37,3 gin the lowest quarter of Nüsse und Samen (median 49,8 g)
- Saturated fat3,3 gin the lowest quarter of Nüsse und Samen (median 6,8 g)
- Sodium37 mgbelow the median for Nüsse und Samen (median 157 mg)
- Protein per 100 kcal3,3 gprotein density, useful for comparing foods with different calorie levels
- Water6,8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 5,9 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 24,7 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0 g |
| Linolsäure (Omega-6, 18:2) C | 5,3 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0,008 g |
| SFA 16:0 C | 1,9 g |
| SFA 18:0 C | 1,2 g |
| MUFA 18:1 C | 5,8 g |
| PUFA 18:3 C | 19,4 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,024 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,16 g |
| MUFA 22:1 C | 0,013 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-Carotin C | 0 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 651 µg |
| Retinol C | 0 µg |
| Carotin, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Wasser C | 6,8 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 41 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Leinsamen, boden | 514 | 18 g | 34,4 g | 37,3 g |
| Leinsamen | 534 | 18,3 g | 28,9 g | 42,2 g |
| Samen, sesamsamenkerne, geröstet, mit Salzzusatz (geschält) Cooked | 567 | 17 g | 26 g | 48 g |
| Samen, sesamsamenkerne, geröstet, ohne Salzzusatz (geschält) Cooked | 567 | 17 g | 26 g | 48 g |
| Chiasamen | 486 | 16,5 g | 42,1 g | 30,7 g |
| Samen, sesamsamen, ganzes, geröstet und geröstet Cooked | 565 | 17 g | 25,7 g | 48 g |
| Chiasamen, getrocknet Dried or dry | 486 | 16,5 g | 42,1 g | 30,7 g |
| Muttern, mandeln, gerösteter Honig, ungeblankt Cooked | 594 | 18,2 g | 27,9 g | 49,9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Flachssamen?
100 g of Flachssamen has 545 kcal. 1 Tasse (168 g): about 916 kcal.
Is Flachssamen high in protein?
Flachssamen contains 18 g of protein per 100 g (36 % of the 50 g Daily Value), or 30,2 g in 1 Tasse (168 g). About 13 % of its calories come from protein. Compared with other Nüsse und Samen, that is below the median (median 19,3 g).
How many carbs are in Flachssamen?
Flachssamen has 34,4 g of total carbohydrates per 100 g, including 23,1 g of fiber and 1,6 g of sugars.
How much fat is in Flachssamen?
Flachssamen contains 37,3 g of fat per 100 g, of which 3,3 g is saturated (16 % of the Daily Value).
What vitamins and minerals does Flachssamen contain?
Per 100 g, the most notable amounts relative to the Daily Value are Selen (247 % DV), Kupfer (149 % DV), Magnesium (89 % DV), Thiamin (B1) (45 % DV) and Phosphor (44 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Flachssamen?
100 g contains 37 mg of sodium, 2 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. Oktober 2024. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707588. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.