1 serving (10 grams) contains 53 calories, 1.8 grams of protein, 4.2 grams of fat, and 2.9 grams of carbohydrates.
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Nutrition Information
Calories |
1335 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105 g | 134% | |
| Saturated Fat | 9.2 g | 45% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 75 mg | 3% | |
| Total Carbohydrates | 72.5 g | 26% | |
| Dietary Fiber | 68.2 g | 243% | |
| Sugars | 4 g | ||
| protein | 45 g | 90% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 637.5 mg | 49% | |
| Iron | 14.2 mg | 78% | |
| Potassium | 2032.5 mg | 43% | |
* 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 Linseed
Linseed, also known as flaxseed, is derived from the flax plant (Linum usitatissimum), which is native to the Middle East and has been used for centuries in cuisines worldwide. It is commonly used in baking, cereals, and smoothies and is a staple in vegetarian and vegan diets due to its rich nutritional content. Linseed is nutrient-dense, providing healthy fats, including omega-3 fatty acids (alpha-linolenic acid), high dietary fiber, and plant-based protein. Per 100g, it contains 534 calories, 42g of fat, 18g of protein, 29g of carbohydrates, and an impressive 27.3g of fiber. It is also a source of calcium, iron, and phytoestrogens called lignans, which provide unique health benefits.
Health Benefits
- Supports heart health due to the high omega-3 fatty acid content (ALA), which can help lower bad cholesterol (LDL).
- Promotes digestive health thanks to its 27.3g of dietary fiber per 100g, which aids in gut regularity and reduces constipation.
- May reduce inflammation, as omega-3s are anti-inflammatory and beneficial for conditions like arthritis.
- Supports bone health with 255mg of calcium per 100g, contributing to strong bones and teeth.
- Contains lignans, phytoestrogens that may help balance hormones and contribute to reduced cancer risk in some studies.
Dietary Considerations
Selection and Storage
Store whole or ground linseed in an airtight container in the refrigerator or freezer to preserve its omega-3 fatty acids and prevent rancidity.
Common Questions About Linseed Nutrition
Is linseed high in protein?
Linseed, also known as flaxseed, is a moderate source of protein, providing 18 grams of protein per 100 grams. This makes it a good option for adding plant-based protein to your meals, especially for vegans and vegetarians.
Can I eat linseed on a keto diet?
Yes, linseed is suitable for a keto diet due to its high fat content (42 grams per 100 grams) and very low net carbs (2 grams, after subtracting fiber). Its fiber content (27.3 grams) is also beneficial for digestion while following a low-carb plan.
What are the health benefits or concerns of eating linseed?
Linseed offers health benefits like promoting heart health, reducing inflammation, and supporting digestion due to its high omega-3 fatty acid and fiber content. However, consuming excessive raw linseed can pose concerns due to natural compounds like cyanogenic glycosides, so it should be eaten in moderation.
How much linseed should I eat daily?
A typical serving size of linseed is 1-2 tablespoons (about 10-20 grams) per day. This provides a healthy amount of nutrients like fiber and omega-3s without exceeding calorie or fat intake limits.
How does linseed compare to chia seeds?
Linseed and chia seeds are nutritionally similar, but they differ slightly. Linseed is higher in omega-3 fatty acids and slightly higher in total fat, while chia seeds offer more protein and calcium. Both are excellent sources of fiber and can be used interchangeably in recipes.
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.
