1 serving (15 grams) contains 80 calories, 2.7 grams of protein, 6.3 grams of fat, and 4.3 grams of carbohydrates.
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Nutrition Information
Calories |
801 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63 g | 80% | |
| Saturated Fat | 5.5 g | 27% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 45 mg | 1% | |
| Total Carbohydrates | 43.5 g | 15% | |
| Dietary Fiber | 41.0 g | 146% | |
| Sugars | 2.4 g | ||
| protein | 27 g | 54% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 382.5 mg | 29% | |
| Iron | 8.6 mg | 47% | |
| Potassium | 1219.5 mg | 25% | |
* 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 Toasted flax seeds
Toasted flax seeds are derived from the flax plant (Linum usitatissimum), cultivated for thousands of years primarily in the Middle East and Mediterranean regions. Frequently used in plant-based and gluten-free cooking, they are known for their nutty aroma and toasted flavor. Nutritionally, flax seeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, along with dietary fiber, lignans, magnesium, and protein. They also contain notable amounts of vitamin B1 (thiamine) and manganese. Toasting flax seeds enhances their flavor while maintaining much of their nutritional value, though heat may minimally reduce certain nutrients. Often used as toppings for smoothies, salads, or baked goods, toasted flax seeds contribute both texture and essential nutrients to meals.
Health Benefits
- Supports heart health due to omega-3 fatty acids (ALA), which help reduce inflammation and improve cholesterol levels.
- Promotes digestive regularity with 8 grams of dietary fiber per ounce, aiding in gut health.
- Rich in lignans, plant compounds with antioxidant properties, which may support hormonal balance and reduce cancer risks.
- Provides magnesium, which is vital for muscle and nerve function, energy production, and bone health.
- Thiamine (vitamin B1) aids energy metabolism and supports cognitive function.
Dietary Considerations
Selection and Storage
Store toasted flax seeds in an airtight container in a cool, dark place or refrigerate to maintain freshness and prevent rancidity.
Common Questions About Toasted flax seeds Nutrition
Are toasted flax seeds high in protein?
Toasted flax seeds contain a moderate amount of protein, offering about 5 grams of protein per 2-tablespoon serving (15 grams). This makes them a good supplementary plant-based protein source, especially for vegans and vegetarians.
Can I eat toasted flax seeds on a keto diet?
Yes, toasted flax seeds are compatible with a keto diet. They are low in net carbs, with only about 1 gram of net carbohydrates per 2-tablespoon serving, while providing 11 grams of healthy fats, making them an excellent choice for those focusing on high-fat, low-carb eating patterns.
What are the health benefits of toasted flax seeds?
Toasted flax seeds are rich in omega-3 fatty acids, primarily alpha-linolenic acid (ALA), which support heart health and reduce inflammation. They are also high in dietary fiber, aiding digestion and promoting gut health. However, consuming excessively large quantities may cause mild digestive discomfort due to the fiber content.
How much toasted flax seeds should I eat per day?
A common recommended serving size is 1 to 2 tablespoons (15-30 grams) daily. This provides ample fiber, healthy fats, and micronutrients like magnesium and lignans without overloading your diet with calories (around 75 calories per tablespoon). To minimize digestive discomfort, start with smaller portions if you're new to flax seeds.
How do toasted flax seeds compare to raw flax seeds?
Toasted flax seeds have a slightly nutty flavor and are easier to digest than whole raw flax seeds, which are harder to break down. While both forms maintain similar nutritional profiles, grinding raw seeds or choosing toasted ones ensures better nutrient absorption, especially for omega-3s and lignans.
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.
