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 |
1309.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 102.4 g | 131% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 71.4 mg | 3% | |
| Total Carbohydrates | 71.4 g | 25% | |
| Dietary Fiber | 66.7 g | 238% | |
| Sugars | 4.8 g | ||
| protein | 45.2 g | 90% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 428.6 mg | 32% | |
| Iron | 9.5 mg | 52% | |
| Potassium | 833.3 mg | 17% | |
* 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 Ground flax seed
Ground flaxseed, derived from tiny seeds of the flax plant (Linum usitatissimum), has origins tracing back to ancient civilizations in the Mediterranean and Asia. Flax seeds are commonly used in health-conscious cuisines, including vegan, vegetarian, and gluten-free diets, as a nutrient-dense addition to smoothies, baked goods, or oatmeal. Ground flaxseed is nutritionally notable for being high in dietary fiber, omega-3 fatty acids (alpha-linolenic acid), and lignans, plant compounds with antioxidant properties. A 2-tablespoon serving provides approximately 80 calories, 4 grams of fiber, 2.7 grams of omega-3 fatty acids, and 3 grams of protein. This food is also rich in minerals like magnesium, manganese, and phosphorus, which support various bodily functions. Grinding the seeds ensures easier absorption of nutrients compared to consuming them whole, making ground flaxseed a popular choice for maximizing nutritional benefits in meals.
Health Benefits
- Supports heart health due to high levels of omega-3 fatty acids, particularly alpha-linolenic acid, which can help lower inflammation and cholesterol.
- Promotes digestive health because it contains 4 grams of dietary fiber per 2-tablespoon serving, aiding gut regularity and the prevention of constipation.
- Provides antioxidant support through lignans, which have been linked to potential anti-cancer properties and hormonal balance.
- Contributes to bone health with significant amounts of magnesium, supporting strong bones and muscle function.
- Helps maintain healthy blood sugar levels as its fiber content slows carbohydrate digestion and absorption.
Dietary Considerations
Selection and Storage
Store ground flaxseed in an airtight container in the refrigerator or freezer to extend freshness and prevent oxidation of its healthy fats. Use within 1-3 months for best quality.
Common Questions About Ground flax seed Nutrition
What are the key nutritional facts of ground flax seed?
Ground flax seed is highly nutritious, with around 37 calories, 1.3g protein, 3g fat, 2g carbohydrates, and 1.9g fiber per tablespoon (about 7 grams). It is also a great source of omega-3 fatty acids, lignans, and essential minerals like magnesium and manganese.
Is ground flax seed suitable for keto and low-carb diets?
Yes, ground flax seed is compatible with keto and low-carb diets as it contains only 2 grams of carbs per tablespoon, the majority of which are fiber. This makes its net carb content very low, around 0.1 grams per serving.
What are the health benefits and concerns of consuming ground flax seed?
Ground flax seed offers numerous health benefits, including improved digestive health due to its high fiber content, better heart health from omega-3 fatty acids, and potential hormone-balancing effects from lignans. However, people with certain hormone-sensitive conditions or those on blood-thinning medications should consult a doctor before consuming large amounts.
How much ground flax seed should I eat daily?
A typical serving recommendation is 1-2 tablespoons of ground flax seed per day. This amount provides sufficient nutrients without causing digestive discomfort, which may occur if consumed in excess due to its high fiber content.
How does ground flax seed compare to chia seeds, and what's the best way to prepare it?
Ground flax seed and chia seeds are both rich in nutrients like omega-3s, fiber, and protein, but flax seeds have a slightly higher lignan content, while chia seeds are easier to use whole. Ground flax seed should be stored in an airtight container and refrigerated to maintain freshness, as its oils can go rancid.
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.
