Seeds, flaxseed
Whole food · Nut and Seed Products
Photo: Wikipedia
Flaxseeds are tiny, glossy seeds with a mild, nutty flavor and a satisfying crunch when whole, or a smooth, slightly mucilaginous texture when ground. They are a nutritional powerhouse, boasting an exceptional amount of both soluble and insoluble fiber—over 27 grams per 100g—along with a rich profile of plant-based omega-3 fatty acids.
💚 Why it's loved
People love flaxseeds for their versatile, earthy nuttiness that enhances both sweet and savory dishes, from smoothies to breads. They are celebrated as an easy, nutrient-dense addition to a modern health-conscious diet.
⚠️ Watch-outs & how to enjoy it better
Whole flaxseeds can be difficult to digest and may pass through the body undigested, reducing nutrient absorption. For some, the high fiber content can cause bloating or gas if introduced too quickly. To counteract this, start with small portions (1 teaspoon) and grind the seeds before consumption to unlock their nutrients and improve digestibility.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
- High in lignans, which are antioxidant compounds.
- Good source of plant-based protein and minerals like magnesium.
- May help promote feelings of fullness and support healthy cholesterol levels.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Flax is one of the oldest cultivated crops, with evidence of its use dating back over 30,000 years to the caves of modern-day Georgia.
Full nutrition (scales with serving)
| Water | 7.0 g |
| Energy | 534 kcal |
| Energy | 2234 kj |
| Protein | 18.3 g |
| Total lipid (fat) | 42.2 g |
| Ash | 3.7 g |
| Carbohydrate, by difference | 28.9 g |
| Fiber, total dietary | 27.3 g |
| Total Sugars | 1.6 g |
| Sucrose | 1.1 g |
| Glucose | 0.40 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 255 mg |
| Iron, Fe | 5.7 mg |
| Magnesium, Mg | 392 mg |
| Phosphorus, P | 642 mg |
| Potassium, K | 813 mg |
| Sodium, Na | 30.0 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 1.2 mg |
| Manganese, Mn | 2.5 mg |
| Selenium, Se | 25.4 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 1.6 mg |
| Riboflavin | 0.16 mg |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.98 mg |
| Vitamin B-6 | 0.47 mg |
| Folate, total | 87.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 87.0 ug |
| Folate, DFE | 87.0 ug |
| Choline, total | 78.7 mg |
| Betaine | 3.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 651 ug |
| Vitamin E (alpha-tocopherol) | 0.31 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 19.9 mg |
| Tocopherol, delta | 0.35 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.3 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 2.2 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.05 g |
| SFA 22:0 | 0.05 g |
| SFA 24:0 | 0.03 g |
| Fatty acids, total monounsaturated | 7.5 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 7.4 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.01 g |
| MUFA 24:1 c | 0.06 g |
| Fatty acids, total polyunsaturated | 28.7 g |
| PUFA 18:2 | 5.9 g |
| PUFA 18:3 | 22.8 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 11.0 mg |
| Campesterol | 45.0 mg |
| Beta-sitosterol | 90.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 0.77 g |
| Isoleucine | 0.90 g |
| Leucine | 1.2 g |
| Lysine | 0.86 g |
| Methionine | 0.37 g |
| Cystine | 0.34 g |
| Phenylalanine | 0.96 g |
| Tyrosine | 0.49 g |
| Valine | 1.1 g |
| Arginine | 1.9 g |
| Histidine | 0.47 g |
| Alanine | 0.93 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.2 g |
| Proline | 0.81 g |
| Serine | 0.97 g |
| Hydroxyproline | 0.17 g |
FAQ
Should I eat flaxseeds whole or ground?
Grinding flaxseeds is strongly recommended. The tough outer shell of the whole seed is difficult to break down, so your body may not absorb the valuable omega-3s and other nutrients inside. Ground flaxseed (flax meal) makes these nutrients bioavailable.
How should I store flaxseeds?
Whole flaxseeds have a long shelf life when stored in a cool, dark place. However, ground flaxseed is prone to oxidation and should be stored in an airtight container in the refrigerator or freezer to prevent it from going rancid.
Can flaxseeds be used as an egg substitute in baking?
Yes, flax eggs are a popular vegan baking binder. To make one, mix 1 tablespoon of ground flaxseed with 2.5 to 3 tablespoons of water, let it sit for 5-10 minutes until it forms a gel-like consistency, and use it to replace one egg in recipes like muffins, pancakes, and cookies.