Ground Flaxseed
The richest food source of lignans, plus omega-3 ALA — but only if ground.
Nutrition per 100 g
Standardised to 100 g of ground flaxseed for fair comparison. Typical serving: 2 tbsp ground (14 g) — 75 kcal per 14 g serving.
| Nutrient | Per 100 g | Per serving (14 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 536 kcal | 75 kcal | 100 kcal |
| Protein | 18.6 g | 2.6 g | 3.5 g |
| Carbohydrate | 29.3 g | 4.1 g | 5.5 g |
| Fat | 42.1 g | 5.9 g | 7.9 g |
| Fibre | 27.1 g | 3.8 g | 5.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of ground flaxseed, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (14 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 3.7 µg | 0.52 µg | 3% |
| Thiamin | 0.54 mg | 0.076 mg | 45% |
| Niacin | 3.8 mg | 0.53 mg | 24% |
| Vitamin B6 | 0.39 mg | 0.055 mg | 23% |
| Folate | 41.5 µg | 5.8 µg | 10% |
| Minerals | |||
| Calcium | 230 mg | 32.2 mg | 18% |
| Iron | 5.8 mg | 0.81 mg | 32% |
| Magnesium | 372 mg | 52.1 mg | 89% |
| Phosphorus | 556 mg | 77.8 mg | 44% |
| Potassium | 793 mg | 111 mg | 17% |
| Sodium | 36.7 mg | 5.1 mg | 2% |
| Zinc | 4.7 mg | 0.66 mg | 43% |
| Selenium | 136 µg | 19 µg | 247% |
| Copper | 1.3 mg | 0.18 mg | 144% |
| Manganese | 2.4 mg | 0.34 mg | 104% |
Source: USDA FoodData Central — Flaxseed, ground
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat ground flaxseed?
- Meta-analyses show small reductions in blood pressure with daily flaxseed.
- Lignan content is far higher than any other common food.
- Cheap and easy to add to food you already eat.
How to include it
- Stir into porridge, yogurt or smoothies.
- Add to bread and pancake batters.
- Use as a binder in veggie burgers.
Things to consider
- Whole seeds pass through undigested — buy ground or mill your own.
- Ground flax oxidises; keep it in the fridge and use within weeks.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
- 488
- protein
- 16.7 g
- fibre
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Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
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Walnuts
The only common nut with a substantial dose of plant omega-3 (ALA).
- kcal
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