1 serving (10 grams) contains 55 calories, 1.9 grams of protein, 4.3 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
1100 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86 g | 110% | |
| Saturated Fat | 8 g | 40% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 60 mg | 2% | |
| Total Carbohydrates | 60 g | 21% | |
| Dietary Fiber | 56 g | 200% | |
| Sugars | 4 g | ||
| protein | 38 g | 76% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 520 mg | 40% | |
| Iron | 12 mg | 66% | |
| Potassium | 1680 mg | 35% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Flax seed meal
Flax seed meal is ground flax seeds, derived from the flax plant (Linum usitatissimum), which has been cultivated for thousands of years. Common in Mediterranean, Middle Eastern, and North American cuisines, it features mild nutty flavors and is often used in baking, smoothies, and as a nutritional enhancer. Flax seed meal is an excellent source of omega-3 fatty acids (especially alpha-linolenic acid), dietary fiber, and lignans—plant compounds with antioxidant properties. A 2-tablespoon serving provides roughly 4 grams of dietary fiber, 3 grams of protein, 6 grams of healthy fats, and notable amounts of magnesium, thiamin, and manganese. Its nutrient-dense profile has made it a popular choice for promoting heart health and digestive wellness.
Health Benefits
- Supports heart health due to high levels of omega-3 fatty acids like alpha-linolenic acid.
- Improves digestion with a significant 4 grams of dietary fiber per 2-tablespoon serving.
- Provides antioxidant benefits from lignans, which may help reduce inflammation.
- Contributes to bone health with a good dose of magnesium that supports mineral density.
- Promotes energy metabolism through thiamin (Vitamin B1), which aids cell function.
Dietary Considerations
Selection and Storage
Store flax seed meal in an airtight container in the refrigerator or freezer to prevent oxidation and rancidity due to its high-fat content.
Common Questions About Flax seed meal Nutrition
Is flax seed meal high in protein?
Flax seed meal contains a moderate amount of protein, providing about 5 grams of protein per 2-tablespoon serving (14 grams). While it's not as high in protein as options like nuts or legumes, it can be a good supplement to a diet focused on plant-based proteins.
Can I eat flax seed meal on a keto diet?
Yes, flax seed meal is an excellent choice for a keto diet. It is low in net carbs, with approximately 3 grams of total carbs and around 2.8 grams of fiber per 2-tablespoon serving, resulting in only 0.2 grams of net carbs.
What are the health benefits or concerns of flax seed meal?
Flax seed meal is rich in omega-3 fatty acids, lignans, and fiber, which support heart health, digestion, and hormone balance. However, it can cause digestive discomfort if consumed in excess due to its high fiber content. It's also important to avoid raw flax seeds as they may contain compounds that can be harmful in large quantities.
How much flax seed meal should I consume daily?
A common recommendation is to consume 1 to 2 tablespoons of flax seed meal daily. This amount provides a good balance of nutrients such as omega-3s and fiber without leading to overconsumption of calories or fiber, which could cause digestive issues.
How does flax seed meal compare to whole flax seeds or chia seeds?
Flax seed meal is ground, making it easier to digest and absorb nutrients compared to whole flax seeds, which may pass through the body undigested. Chia seeds, in contrast, have similar fiber and omega-3 content but tend to swell in water, offering a slightly different texture and use in recipes like puddings or drinks.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
