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Nuts, seeds and oleaginous fruit

Linseed

Nuts, seeds and oleaginous fruit 533 kcal / 100 g FSVO V7.1

100 g of Linseed provides 533 kcal (2,200 kJ). Its composition stands out for its content of dietary fibre (26.9 g), magnesium (320 mg) and phosphorus (530 mg) per 100 g. This food belongs to the “Nuts, seeds and oleaginous fruit” category (“Nuts, seeds and oleaginous fruit” family) of the Swiss database.

No. 9 · sources of fibre No. 2 · foods high in omega-3
Linseed

The essentials for 100 g

Protein21.3 g 43%
Fat42.2 g 60%
Carbohydrates3.6 g 1%
Dietary fibre26.9 g 90%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy533 kcal (2,200 kJ)C27%
Protein21.3 gA43%
Fat42.2 gA60%
of which saturated fat4.6 gA23%
of which polyunsaturated27.2 gAn/a
of which omega-321 gCn/a
Carbohydrates3.6 gA1%
of which sugars1.4 gA2%
Dietary fibre26.9 gA90%
Water5.8 gAn/a
Alcohol0 gEn/a
Minerals
Calcium240 mgA30%
Iron6.3 mgA45%
Magnesium320 mgA85%
Phosphorus530 mgA76%
Potassium680 mgA34%
Sodium40 mgA2%
Zinc4.3 mgA43%
Vitamins
Vitamin D0 µgE0%
Vitamin B120 µgE0%
Vitamin C0 mgA0%
Folate72 µgA36%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein43%
Fat60%
Carbohydrates1%
Dietary fibre90%
Magnesium85%
Phosphorus76%
Iron45%
Zinc43%
Folate36%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Sunflower seeds− 3.8 g− 12.3 g− 88 kcal
vs Seeds, kernels, nuts (average), unsalted+ 0.5 g− 10.7 g− 85 kcal
vs Sesame seeds, peeled− 5.5 g− 15.2 g− 127 kcal
vs Sesame seeds whole− 1.8 g− 11.6 g− 86 kcal

Similar foods

Within the “Nuts, seeds and oleaginous fruit” family, selected by nutritional proximity (method v1.0).

Sesame seeds, peeledSesame seeds, peeled660 kcalSesame seeds wholeSesame seeds whole619 kcalSunflower seedsSunflower seeds621 kcalSeeds, kernels, nuts (average), unsaltedSeeds, kernels, nuts (average), unsalted618 kcalCashew nutCashew nut619 kcalBrazil nutBrazil nut698 kcalPeanutPeanut623 kcal

Frequently asked questions

How many calories in 100 g of Linseed?
100 g of Linseed provides 533 kcal, i.e. 2,200 kJ (FSVO data V7.1).
How much protein in 100 g of Linseed?
100 g provides 21.3 g of protein, i.e. 43% of the adult reference value (50 g).
Where does this food rank for omega-3 content?
With 21 g per 100 g, this food ranks 2th in our omega-3 content ranking, out of 988 foods in the database with a recorded value.
What is the fat content of 100 g of Linseed?
100 g contains 42.2 g of fat, of which 4.6 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Linseed” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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