Flaxseed, ground
Whole food · Nut and Seed Products
Photo: Wikipedia
Ground flaxseed is a finely milled, golden-brown powder with a mild, nutty, and slightly earthy flavor that becomes subtly richer when toasted. Its texture is soft and powdery, but it absorbs liquid quickly to form a gel-like consistency, making it a unique binder in recipes. Nutritionally, it's a powerhouse, delivering an exceptional 23 grams of fiber and a plant-based omega-3 boost per 100 grams.
Calorie split: 13% protein · 25% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People love ground flaxseed for its ability to add a deep, nutty flavor and a moist, dense texture to baked goods like muffins and pancakes without overpowering other ingredients. It's celebrated in health-conscious and vegan cooking as a versatile egg substitute and nutritional booster.
⚠️ Watch-outs & how to enjoy it better
The high fiber content can cause digestive discomfort (bloating, gas) if introduced too quickly; start with 1-2 teaspoons daily and increase gradually. The gel-forming soluble fiber can also slow the absorption of medications, so it's best taken separately. To counteract this, always mix it thoroughly into a large volume of liquid (like a smoothie or batter) and drink plenty of water throughout the day.
Key benefits
- Exceptionally high in soluble and insoluble fiber (23g per 100g)
- Excellent plant-based source of omega-3 fatty acids (ALA)
- Contains lignans, which are unique antioxidant compounds
- Adds moisture and binding in vegan baking
- Supports digestive regularity due to high fiber content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The gel-forming soluble fiber in ground flaxseed is so effective that it's used as a natural egg substitute in vegan baking—one tablespoon of ground flaxseed mixed with three tablespoons of water replaces one egg.
Full nutrition (USDA data · scales with serving)
| Water | 6.8 g |
| Energy (Atwater General Factors) | 545 kcal |
| Energy (Atwater Specific Factors) | 514 kcal |
| Nitrogen | 3.4 g |
| Protein | 18.0 g |
| Total lipid (fat) | 37.3 g |
| Ash | 3.5 g |
| Carbohydrate, by difference | 34.4 g |
| Fiber, total dietary | 23.1 g |
| Calcium, Ca | 230 mg |
| Iron, Fe | 5.8 mg |
| Magnesium, Mg | 372 mg |
| Phosphorus, P | 556 mg |
| Potassium, K | 793 mg |
| Sodium, Na | 36.7 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 1.3 mg |
| Manganese, Mn | 2.4 mg |
| Selenium, Se | 136 ug |
| Thiamin | 0.54 mg |
| Niacin | 3.8 mg |
| Vitamin B-6 | 0.39 mg |
| Biotin | 33.8 ug |
| Folate, total | 41.5 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin K (phylloquinone) | 3.7 ug |
| Daidzein | 20.2 mg |
| Genistein | 0.01 mg |
| Daidzin | 30.2 mg |
| Genistin | 1.9 mg |
| Glycitin | 31.6 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 5.9 g |
| MUFA 18:1 c | 5.8 g |
| MUFA 20:1 c | 0.16 g |
| Fatty acids, total polyunsaturated | 24.7 g |
| PUFA 18:2 n-6 c,c | 5.3 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 19.4 g |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 0.93 g |
| Isoleucine | 0.94 g |
| Leucine | 1.4 g |
| Lysine | 0.93 g |
| Methionine | 0.40 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.57 g |
| Valine | 1.1 g |
| Arginine | 2.2 g |
| Histidine | 0.51 g |
| Alanine | 1.1 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 4.8 g |
| Glycine | 1.4 g |
| Proline | 0.87 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.19 g |
| Cysteine | 0.55 g |
FAQ
Why should flaxseed be ground before eating?
Whole flaxseeds have a hard outer shell that passes through the digestive system undigested. Grinding breaks the shell, making the omega-3s, fiber, and other nutrients bioavailable.
How do I store ground flaxseed?
Because of its high oil content, ground flaxseed can go rancid. Store it in an airtight container in the refrigerator or freezer to maintain freshness for several months.
Can I use it as an egg substitute?
Yes. Mix 1 tablespoon of ground flaxseed with 3 tablespoons of water. Let it sit for 5-10 minutes until it forms a thick, gel-like consistency. This replaces one egg in recipes for binding and moisture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.45 kcal/g · 13% calories from protein · 23.1 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.