Linseed (flaxseed), ground
BLS 4.0 food: Linseed/flax seed, ground (Leinsamen geschrotet), code H410400 · cross-reference USDA FDC #169414
Per portion (10 g)
46.8 kcalenergy
2.2 gprotein
2.2 gfibre
3.6 gfat
0.17 gcarbohydrate
Verified benefits — authorised EU health claims
Linseed (flaxseed), ground meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionALA contributes to the maintenance of normal blood cholesterol levels.
✓ 20 g ALA per 100 g; condition for "source of omega-3": at least 0.3 g ALA per 100 g and per 100 kcal. Beneficial effect obtained with 2 g of ALA per day.
EUR-LexEU CommissionNIH ODSReplacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 90 % of fatty acids are unsaturated and they provide 63 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionThiamine contributes to normal energy-yielding metabolism.
✓ 0.23 mg per 100 g = 21 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 57 more authorised claims
Thiamine contributes to normal psychological function.
✓ 0.23 mg per 100 g = 21 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to the normal function of the heart.
✓ 0.23 mg per 100 g = 21 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 8.1 mg per 100 g = 51 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 8.1 mg per 100 g = 51 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 8.1 mg per 100 g = 51 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 8.1 mg per 100 g = 51 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.26 mg per 100 g = 18 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.26 mg per 100 g = 18 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.26 mg per 100 g = 18 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.26 mg per 100 g = 18 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.26 mg per 100 g = 18 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 15.6 µg per 100 g = 31 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 15.6 µg per 100 g = 31 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 15.6 µg per 100 g = 31 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 36.6 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 36.6 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 36.6 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 36.6 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 36.6 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 36.6 µg per 100 g = 18 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal bones.
✓ 206 mg per 100 g = 26 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal teeth.
✓ 206 mg per 100 g = 26 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal muscle function.
✓ 206 mg per 100 g = 26 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal blood clotting.
✓ 206 mg per 100 g = 26 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 323 mg per 100 g = 86 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 323 mg per 100 g = 86 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 323 mg per 100 g = 86 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 323 mg per 100 g = 86 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 323 mg per 100 g = 86 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 731 mg per 100 g = 37 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 731 mg per 100 g = 37 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 533 mg per 100 g = 76 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 6.8 mg per 100 g = 48 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 6.8 mg per 100 g = 48 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 6.8 mg per 100 g = 48 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 6.8 mg per 100 g = 48 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 6.8 mg per 100 g = 48 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 4.2 mg per 100 g = 42 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 4.2 mg per 100 g = 42 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 4.2 mg per 100 g = 42 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 4.2 mg per 100 g = 42 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 4.2 mg per 100 g = 42 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 4.2 mg per 100 g = 42 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 4.2 mg per 100 g = 42 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 4.2 mg per 100 g = 42 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 4.2 mg per 100 g = 42 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 25.4 µg per 100 g = 46 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 25.4 µg per 100 g = 46 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 25.4 µg per 100 g = 46 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 25.4 µg per 100 g = 46 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 25.4 µg per 100 g = 46 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 1.2 mg per 100 g = 120 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 1.2 mg per 100 g = 120 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 1.2 mg per 100 g = 120 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 1.2 mg per 100 g = 120 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 2.3 mg per 100 g = 113 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 2.3 mg per 100 g = 113 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🫀 Improve cholesterol🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 468 kcal | 46.8 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 22.3 g | 2.2 g | BLS PROT625 · Recipe calculation | |
| Fat | 36.5 g | 3.6 g | BLS FAT · Recipe calculation | |
| Carbohydrate (available) | 1.7 g | 0.17 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 1.2 g | 0.12 g | BLS SUGAR · Calculated by formula | |
| starch | 0.5 g | 0.05 g | BLS STARCH · Recipe calculation | |
| Dietary fibre | 21.6 g | 2.2 g | BLS FIBT · Recipe calculation | |
| Water | 8.6 g | 0.86 g | BLS WATER · Recipe calculation | |
| Salt | 0.14 g | 0.01 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 3.6 g | 0.36 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 7.1 g | 0.71 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 25.4 g | 2.5 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 20 g | 2 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 20 g | 2 g | BLS F18:3CN3 · Recipe calculation | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 5.4 g | 0.54 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 5.4 g | 0.54 g | BLS F18:2CN6 · Recipe calculation | |
| Oleic acid | 7.1 g | 0.71 g | BLS F18:1CN9 · Recipe calculation | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Recipe calculation |
Vitamins
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 2 µg | 0.2 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0 mg | 0 mg | 0 % | BLS VITE · Recipe calculation |
| Vitamin K | 1.8 µg | 0.18 µg | 2 % | BLS VITK · Calculated by formula |
| Vitamin C | 0 mg | 0 mg | 0 % | BLS VITC · Recipe calculation |
| Thiamin (vitamin B1) | 0.23 mg | 0.02 mg | 21 % | BLS THIA · Recipe calculation |
| Riboflavin (vitamin B2) | 0.1 mg | 0.01 mg | 8 % | BLS RIBF · Recipe calculation |
| Niacin (vitamin B3) | 8.1 mg | 0.81 mg | 51 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.54 mg | 0.05 mg | 9 % | BLS PANTAC · Recipe calculation |
| Vitamin B6 | 0.26 mg | 0.03 mg | 18 % | BLS VITB6 · Recipe calculation |
| Biotin | 15.6 µg | 1.6 µg | 31 % | BLS BIOT · Recipe calculation |
| Folate | 36.6 µg | 3.7 µg | 18 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 78.7 mg | 7.9 mg | USDA FDC 169414 |
Minerals & trace elements
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 56.8 mg | 5.7 mg | BLS NA · Recipe calculation | |
| Potassium | 731 mg | 73.1 mg | 37 % | BLS K · Recipe calculation |
| Calcium | 206 mg | 20.6 mg | 26 % | BLS CA · Recipe calculation |
| Magnesium | 323 mg | 32.3 mg | 86 % | BLS MG · Recipe calculation |
| Phosphorus | 533 mg | 53.3 mg | 76 % | BLS P · Recipe calculation |
| Iron | 6.8 mg | 0.68 mg | 48 % | BLS FE · Recipe calculation |
| Zinc | 4.2 mg | 0.42 mg | 42 % | BLS ZN · Recipe calculation |
| Iodine | 2 µg | 0.2 µg | 1 % | BLS ID · Recipe calculation |
| Selenium | 25.4 µg | 2.5 µg | 46 % | USDA FDC 169414 |
| Copper | 1.2 mg | 0.12 mg | 120 % | BLS CU · Recipe calculation |
| Manganese | 2.3 mg | 0.23 mg | 113 % | BLS MN · Recipe calculation |
| fluoride | 0.07 mg | 0.01 mg | BLS FD · Recipe calculation |
Essential amino acids
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.5 g | 0.05 g | BLS HIS · Recipe calculation | |
| Isoleucine | 0.92 g | 0.09 g | BLS ILE · Recipe calculation | |
| Leucine | 1.3 g | 0.13 g | BLS LEU · Recipe calculation | |
| Lysine | 0.88 g | 0.09 g | BLS LYS · Recipe calculation | |
| Methionine | 0.43 g | 0.04 g | BLS MET · Recipe calculation | |
| Phenylalanine | 1.1 g | 0.11 g | BLS PHE · Recipe calculation | |
| Threonine | 0.84 g | 0.08 g | BLS THR · Recipe calculation | |
| Tryptophan | 0.38 g | 0.04 g | BLS TRP · Recipe calculation | |
| Valine | 1.1 g | 0.11 g | BLS VAL · Recipe calculation |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Omega 3Fatty Acids — fact sheet for health professionals — NIH Office of Dietary Supplements
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Calcium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.