Flaxseed Nutrition Benefits and Facts

Nutritional summary

Flaxseed is a major plant source of alpha-linolenic acid (ALA), an omega-3 fatty acid that the body can convert into the long-chain fatty acids typically found in fish .
Regular consumption is well-established to improve cardiometabolic health, with systematic reviews of clinical trials showing significant reductions in blood pressure, fasting blood glucose, and insulin resistance .
The seeds contain high levels of lignans (plant compounds with antioxidant properties) and soluble fibre, which contribute to their ability to modulate blood lipids and support gastrointestinal health .
A standard 28-gram serving provides a significant portion of the daily requirement for essential minerals, particularly copper, manganese, and magnesium .
Early research suggests that flaxseed supplementation may also help lower plasma C-reactive protein (a marker of systemic inflammation), though effects can vary based on the form of flax used .

Interesting fact

In ancient Egypt, flax was so highly valued for its versatility that it was used to produce fine linen for mummification and its seeds were consumed for their perceived medicinal properties.

Standout nutrients

EPIC

SOURCE

Copper

EPIC

SOURCE

Dietary fibre

EPIC

SOURCE

Sum n-3 fatty acids

EPIC

SOURCE

Magnesium

494

kcal per 100g

Protein21.7g

Fat38.5g

Carbs11.1g

Fiber28.2g

Sugar1.52g

Fat breakdown

Polyunsat25.4g

Monounsat7.32g

Saturated3.71g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Flax is a hardy crop that requires fewer pesticides and less water than many other oilseeds.

Confidencemedium

Storage

Refrigerate After Opening

3–6 months

Ground flaxseed oxidizes quickly and should be kept cold.

Cool Dark Place

6–12 months

Whole seeds are more stable than ground meal.

Airtight Container

6–12 months

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Dietary flaxseed: Cardiometabolic benefits and its role in promoting healthy aging - PMC

[1]pmc.ncbi.nlm.nih.gov

A systematic review and meta-analysis of clinical trials investigating the effects of flaxseed supplementation on plasma C-reactive protein concentrations - PMC

[3]pmc.ncbi.nlm.nih.gov

Dietary Flaxseed as a Strategy for Improving Human Health - PMC

[4]pmc.ncbi.nlm.nih.gov

Flaxseed in Diet: A Comprehensive Look at Pros and Cons - PMC

[5]pmc.ncbi.nlm.nih.gov

Lifestyle Counseling and Supplementation with Flaxseed or Walnuts Influence the Management of Metabolic Syndrome - PMC

[8]pmc.ncbi.nlm.nih.gov

The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid - PMC

[9]pmc.ncbi.nlm.nih.gov

Flax and Sorghum: Multi-Element Contents and Nutritional Values within 210 Varieties and Potential Selection for Future Climates to Sustain Food Security - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

99.8

Version

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