Flaxseed (aka linseed, Linum usitatissimum) is a nutrient-dense seed rich in omega-3 ALA, fiber, and plant protein. A 28 g serving (≈ 2–3 tbsp, depending on grind) provides ~6.4 g omega-3 ALA, 7.6 g fiber, and 5.1 g protein—supporting heart, digestive, and anti-inflammatory benefits.
| 🌿 Scientific Name: | Linum usitatissimum |
| 🌍 Origin: | Mediterranean region |
| 🏆 Top Producers: | Canada, Kazakhstan, Russia |
| 🥄 Serving Size: | 28g (~2-3 tbsp, depending on grind) |
| 🎨 Color: | Brown or golden yellow |
| 🌸 Taste: | Nutty, mild, slightly earthy |
| 🌱 Diet Type: | Vegan, Vegetarian |
| 📦 Shelf Life: | 12 months (stored properly) |
What nutrients are in flaxseed?
Flaxseed contains exceptional levels of omega-3 fatty acids, fiber, and protein per 28g serving. According to USDA data, these seeds provide comprehensive nutrition in a small package.
| Nutrient | Per 28g Serving | % Daily Value |
|---|---|---|
| Calories | 150 kcal | 7% |
| Protein | 5.1g | 10% |
| Total Fat | 11.8g | 18% |
| Omega-3 ALA | 6.4 g | — |
| Dietary Fiber | 7.6g | 30% |
| Carbohydrates | 8.1g | 3% |
| Magnesium | 110mg | 28% |
| Manganese | 0.7mg | 35% |
| Thiamine | 0.5mg | 42% |
| Phosphorus | 180mg | 18% |
What are the health benefits of flaxseed?
Flaxseed offers five major research-backed health benefits tied to their unique nutritional profile.
- Cardiovascular Health Support: The 6.4g of alpha-linolenic acid (ALA) omega-3 fatty acids per 28g serving helps reduce LDL cholesterol levels and inflammation markers according to USDA research.
- Digestive Wellness: With 7.6g of fiber per 28g serving (30% DV), flaxseed promotes healthy gut bacteria growth and regular bowel movements through both soluble and insoluble fiber content.
- Blood Sugar Management: The high fiber and protein combination slows glucose absorption, helping maintain stable blood sugar levels throughout the day. Are flaxseed good for diabetics? Yes, ground flaxseed benefits diabetics by providing fiber and protein that help stabilize blood glucose levels with only 0.4g net carbs per 28g serving.
- Anti-inflammatory Effects: Lignans and omega-3s work synergistically to reduce inflammatory cytokines, potentially lowering chronic disease risk.
- Hormone Balance Support: Flaxseed contains up to 800 times more lignans than other plant foods, supporting healthy hormone metabolism in both men and women.
Are flaxseed anti-inflammatory?
Yes, flaxseed provides potent anti-inflammatory benefits through alpha-linolenic acid omega-3s and lignans that reduce inflammatory markers.
For those interested in maximizing these benefits, our heart health calculator can help determine optimal serving sizes based on individual needs.
What types of flaxseed varieties exist?
Flaxseed comes in two primary varieties with similar nutritional profiles but distinct appearances and minor taste differences.
Brown Flaxseed: The traditional variety with slightly higher antioxidant levels and a more robust, earthy flavor. Brown flaxseed contains marginally more ALA omega-3s.
Golden Flaxseed: Lighter-colored variety with a milder, nuttier taste profile. Golden varieties are preferred for lighter-colored recipes where appearance matters.
Processing Forms: Both varieties are available as whole seeds, ground flaxseed, or flaxseed oil. Ground flaxseed offers better nutrient absorption than whole seeds according to nutrition experts.
Can you eat raw flaxseed?
Yes, raw flaxseed is perfectly safe and retains maximum nutritional value when consumed as ground flaxseed rather than whole seeds.
Explore more about different seed varieties and their unique nutritional profiles for optimal health planning.
How do you choose and store flaxseed?
Selecting high-quality flaxseed and proper storage ensures maximum nutritional value and freshness.
Selection Tips: Choose organic, whole flaxseed with uniform color and no signs of moisture or rancidity. Avoid pre-ground flaxseed that has been sitting on shelves for extended periods.
Storage Steps:
- Store whole flaxseed in an airtight container, cool and dark, up to 12 months.
- Refrigerate ground flaxseed and use within 3 months to minimize oxidation.
- Freeze whole or ground flaxseed up to 24 months for best quality.
- Avoid heat, light, and air exposure to preserve omega-3 integrity.
- Grind whole seeds fresh (coffee grinder) for better nutrient absorption.
Do flaxseed need refrigeration?
Whole flaxseed remains stable at room temperature, but ground flaxseed requires refrigeration to prevent rancidity. Our food freshness checker provides additional guidance on maintaining seed quality over time.
How much flaxseed should you eat daily?
Daily flaxseed consumption should be gradually increased to allow digestive system adaptation to high fiber content.
| Age Group | Daily Serving | Tablespoons | Fiber Content |
|---|---|---|---|
| Children (4-8 years) | 5-10g | 0.5-1 tbsp | 1.3-2.7g |
| Teens (9-18 years) | 15g | 1.5 tbsp | 4g |
| Adults (19+ years) | 28g | 2-3 tbsp | 7.6g |
| Pregnant Women | 28g | 2-3 tbsp | 7.6g |
| Athletes | 42g | 4-5 tbsp | 11.4g |
Start with 1 teaspoon daily and gradually increase to full serving size over 2-3 weeks. Always consume with adequate water intake to support fiber digestion.
Are flaxseed good for weight loss?
Yes, flaxseed supports weight management through high fiber content (7.6g per 28g serving) that promotes satiety and protein that helps maintain muscle mass.
Who should eat flaxseed and who should avoid them?
Flaxseed benefits most adults but requires consideration for specific health conditions and life stages.
Ideal for: Adults seeking heart health support, individuals with constipation, vegans needing omega-3s, people managing cholesterol levels, and those following anti-inflammatory diets.
Cautions: People with inflammatory bowel disorders should introduce flaxseed gradually. Individuals taking blood-thinning medications should consult healthcare providers due to omega-3 content. Those with hormone-sensitive cancers should discuss lignan intake with medical professionals.
Pregnant and breastfeeding women can safely consume moderate amounts, but should avoid flaxseed oil supplements.
Are flaxseed safe for children?
Yes, ground flaxseed is safe for children over 6 months in small amounts (0.5 teaspoon daily) mixed into foods. Use our pregnancy nutrition calculator for personalized guidance.
What are interesting facts about flaxseed?
Flaxseed carries rich historical significance and unique biological properties spanning thousands of years.
Ancient Origins: Archaeological evidence shows flaxseed cultivation dating back to 8000 BCE in Switzerland, making it one of humanity’s oldest crops.
Dual Purpose Plant: The same flax plant produces both nutritious seeds and fiber for linen textile production, earning different names for seeds (flaxseed) and fiber (flax).
Lignan Powerhouse: Flaxseed contains 75-800 times more lignans than any other plant food, with these compounds offering potential anti-cancer properties.
Ground vs Whole: Whole flaxseed often passes through the digestive system undigested, while ground flaxseed provides 85% better nutrient absorption according to research studies.
Omega-3 Champion: Among plant foods, flaxseed provides the highest concentration of alpha-linolenic acid omega-3 fatty acids per serving.
How much does flaxseed cost?
Flaxseed prices vary based on variety, processing, and organic certification status across different markets.
Price Ranges: Conventional brown flaxseed costs $3-5 per pound, while organic varieties range $5-8 per pound. Golden flaxseed typically costs 10-20% more than brown varieties.
Value Comparison: At approximately $0.25-0.35 per ounce, flaxseed offers exceptional nutritional value compared to other omega-3 sources like fish or nuts.
Bulk Purchasing: Buying 5-10 pound quantities reduces per-pound costs by 20-30% while maintaining freshness when properly stored. Why is flaxseed expensive? Premium pricing reflects specialized cultivation, processing requirements, and high omega-3 content that requires careful handling to prevent rancidity.
FAQs & Practical Tips about Flaxseed
Is flaxseed a nut or a fruit?
Flaxseed is a botanical seed, not a nut or fruit. They develop from the flax plant’s flowers and are classified as oilseeds due to their high omega-3 fatty acid content. Are flaxseed high in cholesterol? No, flaxseed contains zero cholesterol as plant foods and their omega-3 fatty acids actually help reduce LDL cholesterol levels.
Should you soak flaxseed?
Soaking whole flaxseed for 10-15 minutes creates a gel-like consistency that aids digestion and nutrient absorption. Is roasting flaxseed healthy? Light roasting enhances flavor but may reduce omega-3 content by 10-15% while maintaining fiber and protein levels.
Can dogs eat flaxseed?
Ground flaxseed is safe for dogs in small amounts (0.5-1 teaspoon per 10 pounds body weight daily) and may support coat health through omega-3 fatty acids.
Are flaxseed better than sesame seeds?
Flaxseed excels in omega-3 content and fiber, while sesame seeds provide more calcium and magnesium. Both offer unique nutritional advantages for different health goals and dietary needs.