Home / Ingredients / Other / flax seeds

Other10 recipes

flax seeds.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

linseedsalsijavas

Recipes with flax seeds + Add to pantry

SERVING

CALORIES

534

PROTEIN

18.3g

CARBS

28.9g

FAT

42.2g

FIBER

27.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories534kcal—

Protein18.3g37%

Carbohydrates28.9g11%

Fiber27.3g98%

Sugar1.6g3%

Total fat42.2g54%

Saturated fat3.7g18%

Trans fat0g—

Cholesterol0mg0%

Water7.0g—

MINERALS

Sodium30mg1%

Potassium813mg17%

Calcium255mg20%

Iron5.7mg32%

Magnesium392mg93%

Phosphorus642mg51%

Zinc4.3mg39%

VITAMINS

Vitamin A0µg0%

Vitamin C0.60mg1%

Vitamin D0µg0%

Vitamin K1.0µg1%

Thiamin (B1)2.0mg167%

Riboflavin (B2)0.16mg12%

Niacin (B3)3.1mg19%

Vitamin B60.47mg28%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup168g

1 tablespoon10.5g

1 teaspoon3.5g

1 ml0.7g

1 liter700g

HEALTH BENEFITS

Why eat it.

✓Excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports heart and brain health.
✓Rich in lignans, which are plant compounds with antioxidant and estrogen-like properties that may help reduce the risk of certain cancers.
✓High in both soluble and insoluble dietary fiber, which aids in digestion, promotes regular bowel movements, and helps control blood sugar and cholesterol levels.
✓May help lower blood pressure and reduce inflammation in the body.

COOKING TIPS

In the kitchen.

1Grind flax seeds just before use to maximize nutrient absorption, as the body cannot easily digest whole seeds. A coffee or spice grinder works well.
2Create a vegan egg substitute, or 'flax egg', by mixing one tablespoon of ground flaxseed with three tablespoons of water. Let it rest for 5-10 minutes until it forms a gel-like consistency, suitable for baking.
3Easily incorporate ground flaxseed into smoothies, oatmeal, yogurt, cereals, or sprinkle it over salads and soups for a boost in fiber and omega-3s.
4Add ground flaxseed to baked goods like muffins, bread, and cookies to increase their nutritional value and add a slightly nutty flavor.

STORAGE

Keep it fresh.

Store whole flax seeds in a cool, dark, and dry place in an airtight container for up to one year.
Keep ground flaxseed (flax meal) in an airtight container in the refrigerator for up to 3 months or in the freezer for up to 6 months to protect its delicate oils from oxidation and rancidity.

FAQ

Frequently asked questions.

Is flax seeds healthy?

Yes, flax seeds are highly nutritious. They are an excellent source of plant-based omega-3 fatty acids (ALA), rich in dietary fiber, and contain lignans with antioxidant properties. These components contribute to heart health, improved digestion, and may help reduce the risk of certain cancers.

What are the main nutritional components of flax seeds?

Per 100g, flax seeds contain approximately 534 calories, 18.3g of protein, 28.9g of carbohydrates (mostly fiber), and 42.2g of fat, primarily healthy polyunsaturated fats like ALA. They are also a good source of essential minerals like magnesium, phosphorus, and thiamine.

Are flax seeds good for weight loss?

Flax seeds can support weight loss due to their high fiber content, which promotes satiety and helps you feel full longer, reducing overall calorie intake. The fiber also aids in healthy digestion and blood sugar regulation, which can be beneficial for weight management.

Are flax seeds gluten-free?

Yes, flax seeds are naturally gluten-free. They are a safe and nutritious option for individuals with celiac disease or gluten sensitivity, and can be incorporated into various gluten-free recipes.

Are flax seeds keto-friendly?

Yes, flax seeds are generally considered keto-friendly. While they contain carbohydrates, a significant portion is dietary fiber, which is not digested and doesn't raise blood sugar. This results in a low net carb count, making them suitable for a ketogenic diet in moderation.

Do flax seeds need to be ground before eating?

For optimal nutrient absorption, it is recommended to consume flax seeds in their ground form. Whole flax seeds can pass through the digestive system largely undigested, preventing the body from fully absorbing their beneficial omega-3s and lignans.

How can I incorporate flax seeds into my diet?

Ground flax seeds can be easily added to smoothies, oatmeal, yogurt, cereals, and baked goods like muffins or bread. They can also be sprinkled over salads or used as a thickening agent in sauces. Start with 1-2 tablespoons daily.

What do flax seeds taste like?

Flax seeds have a mild, slightly nutty flavor. When ground, they can add a subtle earthy taste to dishes without overpowering other flavors, making them versatile for both sweet and savory applications.

How should I store flax seeds to maintain freshness?

Whole flax seeds can be stored in an airtight container in a cool, dark place for up to a year. Ground flax seeds are more prone to oxidation, so they should be stored in an airtight container in the refrigerator or freezer to preserve their omega-3 fatty acids and extend their shelf life for several months.

Can flax seeds be used as an egg substitute in baking?

Yes, ground flax seeds mixed with water create a gelatinous mixture known as a "flax egg," which can effectively substitute eggs in many baking recipes. To make one flax egg, combine 1 tablespoon of ground flax seeds with 3 tablespoons of water and let it sit for 5-10 minutes until it thickens.

RECIPES