Calories in Flaxseed

About Flaxseed Nutrition

Flaxseeds (also called linseeds) are tiny nutritional powerhouses that have been cultivated for over 6,000 years. These small brown or golden seeds are among the richest plant sources of omega-3 fatty acids and contain exceptional amounts of fiber and lignans. Flaxseeds have gained popularity as a superfood for heart and digestive health.

With 534 calories per 100 grams, Flaxseed provides 18g of protein,29g of carbohydrates, and 42g of fat.

Macronutrient Breakdown

• Protein: 18g - 13% of calories
• Carbohydrates: 29g - 22% of calories
• Fat: 42g - 71% of calories

Health Benefits of Flaxseed

• Richest plant source of alpha-linolenic acid (ALA) omega-3 fatty acids
• Exceptionally high in both soluble and insoluble fiber (27g per 100g)
• Contains lignans with antioxidant and phytoestrogen properties
• High-quality plant protein with 18g per 100g
• May help lower cholesterol and support heart health
• Supports digestive regularity and gut health

How to Eat Flaxseed

Ground flaxseed is better absorbed than whole seeds. Add to smoothies, oatmeal, yogurt, or baked goods. Use flax eggs (1 tbsp ground flax + 3 tbsp water) as a vegan egg substitute. Sprinkle on salads or mix into homemade energy bars. Start with 1 tablespoon daily and increase gradually to avoid digestive discomfort.

Selection and Storage

Whole flaxseeds store for up to a year in a cool, dark place. Ground flaxseed spoils quickly due to oils - store in the refrigerator or freezer for up to 3 months. Buy whole seeds and grind small batches as needed. Golden and brown flaxseeds have similar nutrition. Avoid rancid-smelling flaxseed.

Dietary Considerations

Flaxseeds are high in calories (534 per 100g) due to healthy fats, so portion control matters. They're naturally gluten-free, vegan, and keto-friendly. The high fiber may cause bloating initially - increase intake gradually. Drink plenty of water when consuming flaxseed. Those on blood thinners should consult their doctor due to omega-3 content.