Healthy fats
Ground flax seeds
Soluble fiber and plant omega-3 (ALA).
Nutrition facts
Serving: 2 tbsp ground (14 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Protein | 2.6 g | |
| Carbs | 4.1 g | |
| Fibre | 3.8 g | 14 % |
| Sugars | 0.2 g | 0 % |
| Fat | 5.9 g | 8 % |
| Saturated fat | 0.5 g | 3 % |
| Sodium | 4 mg | 0 % |
| Thiamin (B1) | 0 mg | 19 % |
| Copper | 0 mg | 19 % |
| Manganese | 0 mg | 15 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Whole flaxseed passes through the gut without giving up its fat: in adults, whole seed did not raise blood ALA, unlike ground seed and oil (Austria et al., 2008). Flax is eaten ground.
- Two tablespoons ground (14 g) provide about 3 g of ALA, close to double the Adequate Intake set for adults (1.6 g per day for men, 1.1 g for women).
Preparation
Grind it when you use it, or buy it ground and keep it in the fridge or freezer, away from air. The ALA in ground flax holds up well to oven baking in muffins or bread according to stability studies; it is prolonged heating of the oil that is avoided.
To mention to a professional
- As a concentrated source of fibre, ground flax can reduce the absorption of medications taken at the same time; ask a healthcare professional whether they should be spaced apart.
Sources
- Seeds, flaxseed
- USDA FoodData Central, SR Legacy
- Austria et al., 2008, Journal of the American College of Nutrition, ALA bioavailability from three forms of flax
- NIH Office of Dietary Supplements, Omega-3 fact sheet
- Health Canada, Dietary Reference Intakes, reference values for macronutrients
- Thompson et al., 2006, Nutrition and Cancer, phytoestrogen content of foods consumed in Canada
- Chen, Ratnayake and Cunnane, 1994, Journal of the American Oil Chemists' Society, heat stability of flax lipids
- NCCIH, Flaxseed and Flaxseed Oil fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.