Flaxseed, Dark – Photo and Description from Vegan Venue
Flaxseed, Dark is a vegan pantry ingredient that we keep in the freezer to preserve freshness; they have a high omega-3 fatty acid content.
Flaxseed Dark
Flaxseed comes from the same plant from which we get linen. The seed is very high in Omega-3 fatty acids, which are essential to good health. The Omega-3 in flaxseed has been associated with reducing LDL cholesterol, improving immune function, and reducing the risk of blood platelet aggregation. The nutritional value of flaxseed is released only if the seed is ground or crushed. We cannot digest the whole seed. Flaxseed has a pleasant nutty flavor, and crushed seeds can be added to a salad. The soluble fiber in flaxseed acts as a thickening and binding agent. We add flaxseed to our fruit and vegetable smoothies. Flaxseed should be stored in the freezer to preserve its freshness. See the nutritional chart below (we could not find any nutritional data that distinguished between light and dark flaxseed).
Previous Ingredient: http://veganvenue.org/fennel-seeds/
Next Ingredient: http://veganvenue.org/flaxseed-golden/
Seeds, flaxseed (1)
Scientific Name: Linum usitatissimum
NDB No: 12220
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 tbsp ——- 12.0 g |
|---|---|---|---|---|---|
Proximates |
|||||
| Water |
g
|
8.75
|
2
|
1.050
|
|
| Energy |
kcal
|
492
|
0
|
59.040
|
|
| Energy |
kj
|
2059
|
0
|
247.080
|
|
| Protein |
g
|
19.50
|
2
|
2.340
|
|
| Total lipid (fat) |
g
|
34.00
|
2
|
4.080
|
|
| Carbohydrate, by difference |
g
|
34.25
|
0
|
4.110
|
|
| Fiber, total dietary |
g
|
27.9
|
2
|
3.348
|
|
| Ash |
g
|
3.50
|
2
|
0.420
|
|
Minerals |
|||||
| Calcium, Ca |
mg
|
199
|
5
|
23.880
|
|
| Iron, Fe |
mg
|
6.22
|
5
|
0.746
|
|
| Magnesium, Mg |
mg
|
362
|
5
|
43.440
|
|
| Phosphorus, P |
mg
|
498
|
5
|
59.760
|
|
| Potassium, K |
mg
|
681
|
5
|
81.720
|
|
| Sodium, Na |
mg
|
34
|
5
|
4.080
|
|
| Zinc, Zn |
mg
|
4.17
|
5
|
0.500
|
|
| Copper, Cu |
mg
|
1.041
|
5
|
0.125
|
|
| Manganese, Mn |
mg
|
3.281
|
5
|
0.394
|
|
| Selenium, Se |
mcg
|
5.5
|
0
|
0.660
|
|
Vitamins |
|||||
| Vitamin C, total ascorbic acid |
mg
|
1.3
|
0
|
0.156
|
|
| Thiamin |
mg
|
0.170
|
0
|
0.020
|
|
| Riboflavin |
mg
|
0.160
|
0
|
0.019
|
|
| Niacin |
mg
|
1.400
|
0
|
0.168
|
|
| Pantothenic acid |
mg
|
1.530
|
0
|
0.184
|
|
| Vitamin B-6 |
mg
|
0.927
|
0
|
0.111
|
|
| Folate, total |
mcg
|
278
|
0
|
33.360
|
|
| Folic acid |
mcg
|
0
|
0
|
0.000
|
|
| Folate, food |
mcg
|
278
|
0
|
33.360
|
|
| Folate, DFE |
mcg_DFE
|
278
|
0
|
33.360
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
|
| Vitamin A, IU |
IU
|
0
|
0
|
0.000
|
|
| Vitamin A, RE |
mcg_RE
|
0
|
0
|
0.000
|
|
| Vitamin E |
mg_ATE
|
5.000
|
0
|
0.600
|
|
Lipids |
|||||
| Fatty acids, total saturated |
g
|
3.196
|
0
|
0.384
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
|
| 12:0 |
g
|
0.000
|
0
|
0.000
|
|
| 14:0 |
g
|
0.000
|
0
|
0.000
|
|
| 16:0 |
g
|
1.802
|
0
|
0.216
|
|
| 18:0 |
g
|
1.394
|
0
|
0.167
|
|
| Fatty acids, total monounsaturated |
g
|
6.868
|
0
|
0.824
|
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| 18:1 undifferentiated |
g
|
6.868
|
0
|
0.824
|
|
| 20:1 |
g
|
0.000
|
0
|
0.000
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
22.440
|
0
|
2.693
|
|
| 18:2 undifferentiated |
g
|
4.318
|
0
|
0.518
|
|
| 18:3 undifferentiated |
g
|
18.122
|
0
|
2.175
|
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0.000
|
|
Other |
|||||
| Caffeine |
mg
|
0
|
0
|
0.000
|
|
| Theobromine |
mg
|
0
|
0
|
0.000
|
Footnotes:
1 Up to 12 percent flax seed can safely be used as an ingredient in food.
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)
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