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 |
1375 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.5 g | 137% | |
| Saturated Fat | 10 g | 50% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 75 mg | 3% | |
| Total Carbohydrates | 75 g | 27% | |
| Dietary Fiber | 70 g | 250% | |
| Sugars | 5 g | ||
| protein | 47.5 g | 95% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 650 mg | 50% | |
| Iron | 15 mg | 83% | |
| Potassium | 2000 mg | 42% | |
* 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 Flaxseeds
Flaxseeds are the small, nutrient-dense seeds of the flax plant (Linum usitatissimum), widely cultivated since ancient times in regions such as Egypt and Mesopotamia. Flaxseeds are commonly used in baking, smoothies, and cereal toppings thanks to their versatility and mild nutty flavor. Nutritionally, flaxseeds are rich in dietary fiber (28g per 100g), omega-3 fatty acids (alpha-linolenic acid), and plant-based protein (19g per 100g). They are also a notable source of calcium (260mg per 100g) and iron (6mg per 100g), making them valuable in supporting various health needs. The seeds are available in whole or ground form, which enhances nutrient absorption, especially of omega-3s. Despite being calorie-dense (550 kcal per 100g), flaxseeds deliver a wealth of nutrients in small servings, promoting a health-conscious diet.
Health Benefits
- Flaxseeds are rich in omega-3 fatty acids, particularly alpha-linolenic acid, which support heart health by reducing inflammation and improving cholesterol levels.
- High dietary fiber (28g per 100g) aids in digestion, promotes satiety, and helps regulate blood sugar levels.
- Iron content (6mg per 100g) assists in maintaining healthy red blood cell production, reducing the risk of anemia.
- Calcium (260mg per 100g) contributes to strong bones and teeth, supporting skeletal health.
- Plant-based protein (19g per 100g) makes flaxseeds an excellent addition to vegetarian and vegan diets for muscle repair and general nutrient balance.
Dietary Considerations
Selection and Storage
Keep flaxseeds in an airtight container in a cool, dark place to preserve their nutrients and prevent rancidity. For ground flaxseeds, refrigeration is recommended and use within a few weeks for maximum freshness.
Common Questions About Flaxseeds Nutrition
Are flaxseeds high in protein?
Flaxseeds are a decent source of protein, providing 19 grams of protein per 100 grams, which is helpful for muscle repair and growth. While not as protein-rich as some other seeds or nuts, flaxseeds are often valued more for their omega-3 fats and fiber content.
Can I eat flaxseeds on a keto diet?
Yes, flaxseeds are keto-friendly due to their high fat content (43 grams per 100 grams) and low net carbs (approximately 2 grams per 100 grams, after subtracting the 28 grams of fiber). They can be a great addition to smoothies, keto-friendly baked goods, or sprinkled on salads.
What are the health benefits of flaxseeds?
Flaxseeds are rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which supports heart health and reduces inflammation. They are also high in dietary fiber (28 grams per 100 grams), aiding digestion and promoting gut health. Additionally, lignans in flaxseeds may have antioxidant and hormone-balancing properties. However, excessive consumption may cause gastrointestinal discomfort.
How much flaxseed should I eat per day?
A typical serving recommendation is about 1-2 tablespoons (7-14 grams), which provides approximately 4-8 grams of fat, 2-4 grams of fiber, and 2 grams of protein. This amount is sufficient to enjoy the benefits without consuming too many calories or overloading on fiber.
How do flaxseeds compare to chia seeds?
Flaxseeds and chia seeds are both rich in omega-3 fatty acids and dietary fiber, but flaxseeds have slightly more fat (43 grams vs. 31 grams per 100 grams) and protein (19 grams vs. 16 grams per 100 grams). Chia seeds, on the other hand, contain more calcium and are quicker to absorb liquid, making them ideal for puddings. Both are excellent additions to a balanced diet, depending on nutritional needs.
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.
- Dietary Supplements Fact Sheet: Omega-3 Fatty AcidsNIH Office of Dietary SupplementsDiscusses omega-3 fatty acids, a key nutrient in flaxseeds, and their potential health benefits.
- Flaxseed consumption: Nutritional and health benefitsAdvances in NutritionPeer-reviewed article exploring flaxseed's key nutrients, including protein, fiber, and omega-3, and their roles in 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.
