1 serving (21 grams) contains 110 calories, 3.8 grams of protein, 8.7 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
897.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.9 g | 90% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 48.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 50.4 mg | 2% | |
| Total Carbohydrates | 48.6 g | 17% | |
| Dietary Fiber | 45.9 g | 163% | |
| Sugars | 2.6 g | ||
| protein | 30.7 g | 61% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 428.4 mg | 32% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 1365.8 mg | 29% | |
* 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 seeds
Flax seeds, originating from the Linum usitatissimum plant, are small, nutrient-dense seeds that have been cultivated for thousands of years, dating back to ancient Egyptian and Mediterranean civilizations. Commonly used in cuisines worldwide, they can be added to smoothies, baked goods, salads, or eaten raw. Flax seeds are rich in essential omega-3 fatty acids (ALA), dietary fiber, and plant-based proteins. A 1-tablespoon (10g) serving contains approximately 2g fiber, 1.8g omega-3 fats, and an array of vitamins and minerals, including magnesium, phosphorus, and B vitamins. They are also a source of lignans, plant compounds with antioxidant properties, making them a nutritional powerhouse.
Health Benefits
- Supports heart health due to the high content of omega-3 fatty acids (1.8g per tablespoon), which can help reduce inflammation and lower blood pressure.
- Aids digestion with a rich dietary fiber content (2g per tablespoon), promoting regular bowel movements and gut health.
- May help regulate cholesterol levels due to the presence of lignans, a plant compound associated with reducing LDL cholesterol.
Dietary Considerations
Selection and Storage
Store flax seeds in an airtight container in a cool, dark place. For optimal freshness, especially with ground flax seeds, refrigeration is recommended to prevent oxidation of the omega-3 fatty acids.
Common Questions About Flax seeds Nutrition
Are flax seeds high in protein?
Flax seeds contain approximately 5 grams of protein per 2-tablespoon (20g) serving, making them a moderate source of plant-based protein. While not exceptionally high compared to other seeds, they do contribute to protein intake, especially for those on vegan or vegetarian diets.
Can I eat flax seeds on a keto or low-carb diet?
Yes, flax seeds are suitable for both keto and low-carb diets. A 2-tablespoon serving of ground flax seeds contains about 4 grams of total carbs, but 3 grams of this is dietary fiber, resulting in only 1 gram of net carbs, which fits well within the guidelines for these diets.
What are the health benefits of flax seeds?
Flax seeds are rich in omega-3 fatty acids, dietary fiber, and lignans, which can support heart health, aid digestion, and have antioxidant properties. They may also help with blood sugar regulation and reducing inflammation when consumed regularly.
What is the recommended serving size for flax seeds?
The recommended serving size for flax seeds is typically 1-2 tablespoons per day (around 10-20 grams). Excessive consumption may lead to digestive discomfort due to their high fiber content, so moderation is key.
How do flax seeds compare to chia seeds nutritionally?
Flax seeds and chia seeds are both nutrient-dense, but flax seeds are slightly higher in omega-3 fatty acids and lignans, while chia seeds offer slightly more fiber and protein per serving. Both seeds are excellent for heart health and digestive support, but their nutritional profiles differ slightly depending on your dietary goals.
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.
- USDA FoodData - Flax seeds DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Supplement Fact Sheet: Omega-3 Fatty AcidsNIH Office of Dietary SupplementsExplains the importance of omega-3 fatty acids found in flax seeds and their role in supporting cardiovascular and overall health.
- 2020-2025 Dietary Guidelines for Americans: Focus on Healthy Dietary PatternsU.S. Department of Agriculture and U.S. Department of Health and Human ServicesHighlights inclusion of foods like flax seeds in a healthy dietary pattern for improving nutrition and overall health.
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.
