1 serving (10 grams) contains 55 calories, 1.9 grams of protein, 4.3 grams of fat, and 3.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
1375 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.5 g | 137% | |
| Saturated Fat | 10 g | 50% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 75 mg | 3% | |
| Total Carbohydrates | 75 g | 27% | |
| Dietary Fiber | 70 g | 250% | |
| Sugars | 5 g | ||
| protein | 47.5 g | 95% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 650 mg | 50% | |
| Iron | 15 mg | 83% | |
| Potassium | 1500 mg | 31% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Lijnzaad
Lijnzaad, also known as flaxseed, originates from the flax plant commonly cultivated in the Mediterranean and parts of Asia. It has been a staple in diets for centuries due to its versatile use in baking, cereals, and smoothies. Nutritionally, flaxseeds are dense and contain approximately 550 calories per 100 grams, with noteworthy macronutrients like 19 grams of protein, 43 grams of healthy fats (mainly omega-3s), and 28 grams of dietary fiber. They are also abundant in micronutrients such as calcium (260 mg) and iron (6 mg), but lack vitamin C and D. This food is prized for its health-promoting properties and is widely consumed in health-conscious and plant-based diets.
Health Benefits
- Supports heart health due to its high content of omega-3 fatty acids, which help lower bad cholesterol (LDL).
- Enhances digestive function because of its significant fiber content (28 g per 100 g), promoting gut health and regularity.
- Provides essential minerals like calcium (260 mg per 100 g), contributing to bone strength and density.
- Rich in lignans, which are plant compounds with antioxidant properties that may help balance hormones.
- Offers iron (6 mg per 100 g), supporting oxygen transport and reducing the risk of anemia.
Dietary Considerations
Selection and Storage
Store flaxseeds in an airtight container in a cool, dark place to prevent the oils from becoming rancid. Ground flaxseeds should be refrigerated and consumed within weeks for optimal freshness.
Common Questions About Lijnzaad Nutrition
Is lijnzaad a good source of protein?
Lijnzaad contains 19 grams of protein per 100 grams, making it a moderate source of plant-based protein. While not as protein-dense as items like lentils or tofu, it can contribute meaningfully to daily protein intake, especially in vegan or vegetarian diets.
Can I eat lijnzaad on a keto diet?
Yes, lijnzaad is suitable for a keto diet as it is high in fat (43 grams per 100 grams) and fiber (28 grams), while containing only 2 grams of sugar per 100 grams. Its carb count (30 grams) is mostly fiber, making its net carbs extremely low and ideal for keto.
What are the health benefits of lijnzaad?
Lijnzaad is rich in omega-3 fatty acids, fiber, and lignans, which promote heart health, aid digestion, and may provide antioxidant support. Its high fiber content is particularly beneficial for maintaining gut health and regulating blood sugar levels.
How much lijnzaad should I eat daily?
A common recommendation is 1–2 tablespoons of lijnzaad (around 10–30 grams) per day. This amount provides significant fiber, protein, and omega-3 fatty acids without excessive fat or calorie intake. Gradually increase your intake if you're new to consuming lijnzaad to minimize digestive discomfort.
How does lijnzaad compare to chia seeds nutritionally?
Both lijnzaad and chia seeds are nutrient-dense, but lijnzaad is higher in omega-3 fatty acids, protein, and fiber, while chia seeds tend to contain slightly more calcium and magnesium. Additionally, lijnzaad needs to be ground for optimal nutrient absorption, whereas chia seeds can be eaten whole to access their full benefits.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
