Flaxseed oil
Common food
Photo: Wikipedia
Flaxseed oil, also known as linseed oil, is a golden-hued, nutty-flavored oil pressed from the seeds of the flax plant. It has a smooth, light texture and a distinctive, slightly earthy taste. Nutritionally, it is almost pure fat, celebrated as one of the richest plant-based sources of the omega-3 fatty acid alpha-linolenic acid (ALA).
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love flaxseed oil for its potent, nutty flavor that can add depth to dressings and dips, and for its reputation as a convenient, concentrated source of essential omega-3s for plant-based diets.
⚠️ Watch-outs & how to enjoy it better
It has a very low smoke point and becomes bitter when heated, making it unsuitable for frying or high-heat cooking. It is also highly perishable and can go rancid quickly; always store it in a dark, cool place or refrigerator and consume it within a few weeks of opening. To counteract its instability, use it only in cold applications like smoothies, salad dressings, or drizzled over finished dishes.
Key benefits
- Excellent source of plant-based omega-3 ALA
- Supports heart health by helping maintain healthy cholesterol levels
- Contains lignans, which are antioxidant compounds
- May help reduce inflammation
- A key ingredient in vegetarian and vegan omega-3 supplementation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Flaxseed oil was historically used as a wood finish and in oil paints, which is why it's often called 'linseed oil' in hardware stores.
Full nutrition (USDA data · scales with serving)
| Water | 0.12 g |
| Energy | 884 kcal |
| Protein | 0.11 g |
| Total lipid (fat) | 100.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 1.0 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 1.0 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.07 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.20 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.47 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 5.1 g |
| SFA 18:0 | 3.4 g |
| Fatty acids, total monounsaturated | 18.4 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 18.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 67.8 g |
| PUFA 18:2 | 14.3 g |
| PUFA 18:3 | 53.4 g |
| PUFA 18:4 | 0.00 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 |
FAQ
Can I cook with flaxseed oil?
No, you should not heat flaxseed oil. It has a very low smoke point and heating it will destroy its beneficial omega-3 fats and create harmful compounds. Use it only for cold applications.
How do I store flaxseed oil to prevent it from going bad?
Always store flaxseed oil in the refrigerator in its original dark bottle. It is highly sensitive to light, heat, and air. Using it quickly, within a few weeks of opening, is the best way to ensure freshness.
Is flaxseed oil the same as fish oil?
No. Both are sources of omega-3 fatty acids, but they are different. Flaxseed oil provides plant-based ALA, which your body must convert to the active forms (EPA and DHA). Fish oil provides EPA and DHA directly.
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 8.84 kcal/g · 0% calories from protein · 0.0 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:potassium per WHO potassium guidance. Computed from USDA nutrients.