Epic source
Energy
510 kcal · 26% DV target
A versatile seed with a mild, nutty profile and mucilaginous properties, flaxseed serves as both a textural enhancer and a concentrated source of plant-based essential fats.
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 .89
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 .15
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 .48
A standard 28-gram serving provides a significant portion of the daily requirement for essential minerals, particularly copper, manganese, and magnesium .10
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
510 kcal · 26% DV target
21.7 g · 43% DV target
38.5 g · 49% DV target
28.2 g · 101% DV target
3.71 g · 19% DV target
Not a benefit — best kept low
16.3 g · Top 1% of nuts & seeds
Seasonality has not been estimated for this ingredient yet.
Ground flaxseed oxidizes quickly and should be kept cold.
Whole seeds are more stable than ground meal.
Flax is a hardy crop that requires fewer pesticides and less water than many other oilseeds.
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.