Oil, flaxseed, cold pressed
Whole food · Fats and Oils
Photo: Wikipedia
Cold-pressed flaxseed oil is a deep golden, viscous oil with a distinctive nutty, slightly earthy flavor and a subtle, pleasant bitterness. It is a potent source of plant-based omega-3 fatty acids, particularly alpha-linolenic acid (ALA), making it a nutritional powerhouse for heart and cellular health. This oil is never heated during extraction, preserving its delicate nutritional profile and rich, grassy aroma.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love it for its distinct, robust nutty flavor that adds depth to dressings and smoothies. It's a versatile, unheated oil that allows for easy incorporation of omega-3s into a diet without cooking.
⚠️ Watch-outs & how to enjoy it better
It has a low smoke point and can become bitter or rancid if heated or stored improperly. Those on blood-thinning medications should consult a doctor due to its potential mild anticoagulant effect. To counteract this, always store it in a dark, cool place (like the fridge), use it exclusively in cold applications, and consume it in moderation (1-2 tablespoons daily).
Key benefits
- Excellent source of plant-based omega-3 (ALA) fatty acids
- Rich in lignans, which are antioxidant compounds
- Supports heart health by helping to maintain healthy cholesterol levels
- May help reduce inflammation in the body
- Provides essential fatty acids for skin and cell membrane health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Flaxseed oil was used as a wood finish and varnish in medieval Europe before its nutritional benefits were widely recognized.
Full nutrition (USDA data · scales with serving)
| Water | 0.12 g |
| Energy | 884 kcal |
| Energy | 3700 kj |
| Protein | 0.11 g |
| Total lipid (fat) | 100.0 g |
| Ash | 0.00 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 |
| Manganese, Mn | 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.47 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.55 mg |
| Tocopherol, gamma | 28.8 mg |
| Tocopherol, delta | 1.6 mg |
| Tocotrienol, alpha | 0.87 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.89 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) | 9.3 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 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 | 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 15:0 | 0.03 g |
| SFA 16:0 | 5.1 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 3.4 g |
| SFA 20:0 | 0.13 g |
| SFA 22:0 | 0.11 g |
| SFA 24:0 | 0.07 g |
| Fatty acids, total monounsaturated | 18.4 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 16:1 c | 0.06 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 18.3 g |
| MUFA 18:1 c | 18.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.03 g |
| MUFA 22:1 c | 0.02 g |
| MUFA 24:1 c | 0.02 g |
| Fatty acids, total polyunsaturated | 67.8 g |
| PUFA 18:2 | 14.3 g |
| PUFA 18:2 n-6 c,c | 14.2 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 53.4 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 53.4 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.03 g |
| PUFA 20:3 | 0.10 g |
| PUFA 20:3 n-3 | 0.08 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.09 g |
| Fatty acids, total trans-monoenoic | 0.04 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.03 g |
| TFA 22:1 t | 0.01 g |
| TFA 18:2 t not further defined | 0.05 g |
| Fatty acids, total trans-polyenoic | 0.05 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 30.0 mg |
| Campesterol | 98.0 mg |
| Beta-sitosterol | 206 mg |
Amino acid profile (per 100g)
Estimated from Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) — USDA does not publish this profile for Oil.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Can I cook with flaxseed oil?
No, it's not suitable for cooking or frying. Its high omega-3 content makes it very heat-sensitive, and heating it can create harmful compounds and destroy its nutritional value. Use it only in cold dishes or as a finishing drizzle.
How should I store flaxseed oil?
Always store it in a dark, airtight bottle in the refrigerator. This protects it from light and heat, which cause it to go rancid quickly. Once opened, it's best used within a few weeks.
What does flaxseed oil taste like?
It has a strong, nutty, and slightly earthy or grassy flavor with a mild bitterness. It's much more potent than neutral oils like canola or sunflower.
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.