Nuts and oilseeds · IFCT 2017
Flaxseeds (alsi): nutrition per 100 g
Per 100 g, flaxseeds give 444 kcal, 18.6 g protein, 26.2 g dietary fibre, 349 mg magnesium and 12956 mg omega-3 ALA, according to IFCT 2017. That omega-3 figure ranks 1st of all 203 foods with a value, and the fibre 9th of 256. Flaxseed is the richest plant source of omega-3 on an Indian plate, best eaten ground and in small amounts.
About flaxseeds (alsi)
Flaxseed, or linseed, is alsi in Hindi, Punjabi and Urdu, jawas in Marathi, tishi in Bengali, agasi in Kannada, avise ginzalu in Telugu and adsi in Gujarati. India grows it mainly in Madhya Pradesh, Chhattisgarh, Uttar Pradesh, Maharashtra and Jharkhand, sown after the monsoon. For generations it was pressed for oil and grown for linen fibre; as a food, it belonged to a few regional kitchens.
Those kitchens know it well. Vidarbha and Marathwada make jawas chutney, a dry powder of roasted flaxseed, garlic and chilli. Bihar and Jharkhand grind alsi into chutney and stuff it into pithas. Punjabi homes roll alsi pinni with wheat flour, ghee and jaggery in winter. Today city families add a spoon of ground alsi to roti dough, curd or smoothies.
What flaxseeds (alsi) brings to a meal
- 01
The top omega-3 food
At 12956 mg per 100 g, flaxseed ranks 1st of 203 foods for omega-3 ALA. A tablespoon of ground seed gives a generous daily amount of this plant omega-3.
- 02
Exceptional fibre
Flaxseed has 26.2 g dietary fibre per 100 g, 1st of 14 nuts and oilseeds and 9th of 256 foods. Much of it is soluble mucilage that turns gel-like in water.
- 03
Magnesium and zinc
100 g gives 349 mg magnesium, 5th of 242 foods, and 4.86 mg zinc, 9th of 243. The magnesium covers about 79 per cent of a man's daily requirement.
- 04
Vitamin E and selenium
Flaxseed carries 7.79 mg vitamin E, 5th of 242 foods, and 46.9 micrograms of selenium per 100 g, along with 257 mg calcium.
Flaxseeds (alsi) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 444 kcal | 21% | 27% |
| Protein | 18.6 g | 34% | 41% |
| Carbohydrate (available) | 11 g | ||
| Dietary fibre | 26.2 g | ||
| Free sugars | 0.6 g | ||
| Total fat | 35.7 g | ||
| Water | 5.5 g | ||
| Fats | |||
| Saturated fat | 2.97 g | ||
| Monounsaturated fat | 5.11 g | ||
| Polyunsaturated fat | 16.15 g | ||
| Omega-3 (alpha-linolenic acid) | 12,956 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 257 mg | 26% | 26% |
| Iron | 5.44 mg | 29% | 19% |
| Zinc | 4.86 mg | 29% | 37% |
| Magnesium | 349 mg | 79% | 94% |
| Phosphorus | 445 mg | ||
| Potassium | 655 mg | ||
| Sodium | 33 mg | ||
| Copper | 1.34 mg | ||
| Selenium | 46.9 µg | ||
| Vitamins | |||
| Beta-carotene | 1 µg | ||
| Thiamine (B1) | 0.28 mg | 16% | 16% |
| Riboflavin (B2) | 0.05 mg | 2% | 2% |
| Niacin (B3) | 1.09 mg | 6% | 8% |
| Vitamin B6 | 0.35 mg | 15% | 18% |
| Folate (B9) | 86 µg | 29% | 39% |
| Vitamin E (alpha-tocopherol) | 7.79 mg | ||
| Vitamin K1 | 19.2 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Flaxseeds (alsi): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nuts-and-seeds/flaxseeds-alsi/
Where flaxseeds (alsi) sits among Indian foods
Ranked per 100 g against the other 13 nuts and oilseeds and every food in the tables.
| Nutrient | Per 100 g | In nuts and oilseeds | Among all foods |
|---|---|---|---|
| Dietary fibre | 26.2 g | 1st of 14 | 9th of 182 |
| Calcium | 257 mg | 5th of 14 | 28th of 242 |
| Zinc | 4.86 mg | 5th of 14 | 9th of 243 |
| Magnesium | 349 mg | 3rd of 14 | 5th of 242 |
| Potassium | 655 mg | 9th of 14 | 36th of 243 |
| Folate (B9) | 86 µg | 5th of 14 | 35th of 197 |
| Omega-3 (alpha-linolenic acid) | 12,956 mg | 1st of 12 | 1st of 202 |
| Vitamin E (alpha-tocopherol) | 7.79 mg | 5th of 14 | 5th of 242 |
How flaxseeds (alsi) is eaten
- Jawas chutney: flaxseed roasted with garlic, red chilli and salt and ground to a dry powder for bhakri and rice.
- Alsi pinni, the Punjabi winter laddoo of flaxseed, wheat flour, ghee and jaggery.
- A spoon of ground alsi mixed into roti or paratha dough.
- Stirred into curd, raita or a breakfast smoothie.
- Alsi chutney in Bihar and Jharkhand, ground with green chilli, garlic and lemon.
Before you plan around it
Whole flaxseeds often pass through the gut undigested, so grind them, in small batches, and keep the powder in the fridge, since its oils turn rancid fast. Because of the high fibre, increase the amount slowly and drink enough water. Raw flaxseed contains small amounts of cyanide-forming compounds; roasting and normal portions of a tablespoon or two make this a non-issue. Pregnant women and anyone on blood-thinning medicines should ask their doctor before taking large daily amounts.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about flaxseeds (alsi)
Is flaxseed a good source of omega-3?
Yes. IFCT 2017 lists 12956 mg omega-3 ALA per 100 g, the most of any food in the tables. ALA is the plant form; the body converts only a small part into the EPA and DHA found in fish, so vegetarians benefit most from regular, small amounts.
Should flaxseeds be eaten whole or ground?
Ground. Whole seeds often pass through undigested, so the omega-3 and minerals are lost. Grind a small batch, store it in the fridge, and use it within a couple of weeks.
How much flaxseed should I eat a day?
A tablespoon or two of ground flaxseed is the usual amount. At 444 kcal and 26.2 g fibre per 100 g, larger amounts add energy and can cause bloating. Start small and drink plenty of water.
Is flaxseed good for people with diabetes?
Flaxseed has only 11.0 g carbohydrate and 0.6 g sugars per 100 g, with 26.2 g fibre, so it adds bulk without raising sugar much. It suits most plans in small amounts. Check with your doctor or dietitian before relying on it.
Related foods and tables
Garden cress seeds (halim)
Nutrition per 100 g, from IFCT 2017.
Sesame seeds (til)
Nutrition per 100 g, from IFCT 2017.
Niger seeds
Nutrition per 100 g, from IFCT 2017.
Walnut
Nutrition per 100 g, from IFCT 2017.
Mustard seeds
Nutrition per 100 g, from IFCT 2017.
Flaxseeds vs Sesame seeds
Side by side, per 100 g.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
All nuts and oilseeds
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.