Cratox AI
flax seeds
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Flax seeds

🔥 545 Calories
💪 18g Protein
⚡ 34.4g Carbohydrates
🥑 37.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Flax seeds
Energy density
Dense
545 kcal per 100g
Macro energy profile
Fat-led
13% Protein · 25% Carbohydrates · 62% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in fiberHigh in fatHigh in proteinLow in sugarLow in sodium

Nutritional Information

545
kcal/100g
Protein
18g
Carbohydrates
34.4g
Fat
37.3g

About Flax seeds

Flax seeds, derived from the flax plant (Linum usitatissimum), are tiny, brown or golden seeds that have been cultivated for thousands of years. Originating in the Mediterranean region and parts of Asia, these seeds have been valued not only for their rich nutrient profile but also for their oil, which is used in various culinary and industrial applications. Flax seeds are considered a superfood due to their numerous health benefits and versatility in cooking.

Nutritionally, flax seeds are a powerhouse, providing 545 calories per 100 grams, with a balanced ratio of macronutrients. They contain approximately 18 grams of protein, 34.4 grams of carbohydrates, and a significant 37.3 grams of healthy fats, predominantly omega-3 fatty acids. Flax seeds are an excellent source of dietary fiber, promoting digestive health, and they are known for their antioxidant properties. These seeds can be consumed whole, ground, or as flaxseed oil, making them a popular addition to smoothies, baked goods, and salads.

Health Benefits

Rich in omega-3 fatty acids, supporting heart health and reducing inflammation.
High in lignans, which may help lower the risk of breast cancer.
Supports digestive health through its high fiber content.
May help regulate cholesterol levels.
Contains antioxidants that protect cells from oxidative stress.
Promotes healthy skin due to its essential fatty acid content.
May aid in weight management by promoting satiety.
Supports hormonal balance, particularly in women.
Can improve insulin sensitivity, beneficial for diabetes management.
May enhance brain health and cognitive function.

Recommended Food Pairings

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Flax seeds and yogurt: Add ground flax seeds to yogurt for a nutritious breakfast or snack, enhancing both fiber and protein content.
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Flax seeds and oatmeal: Stirring flax seeds into oatmeal increases its omega-3 content, supporting heart health.
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Flax seeds and smoothies: Blend flax seeds into smoothies for added texture and nutritional benefits without altering the flavor.
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Flax seeds and baked goods: Incorporate ground flax seeds into muffins or bread for a boost in fiber and healthy fats.
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Flax seeds and salads: Sprinkle whole or ground flax seeds over salads for an extra crunch and nutrient boost.

How to Consume

Serving size
30g (approximately 2 tablespoons)
Frequency
3-4 times per week
  • •Grind flax seeds before consumption to enhance nutrient absorption.
  • •Soak flax seeds in water overnight for easier digestion.
  • •Add ground flax seeds to smoothies or shakes for a nutrient boost.
  • •Incorporate flax seeds into baking recipes for added health benefits.
  • •Mix flax seeds into nut butter or yogurt for increased satiety.

Selection & Storage

How to choose:

  • ✓Select whole seeds for longer shelf life; ground seeds can oxidize quickly.
  • ✓Look for organic flax seeds to avoid pesticides.
  • ✓Check for packaging that protects from light and moisture.
  • ✓Choose seeds that are fresh and free from any off odors.
Storage
Store in a cool, dark place in an airtight container to maintain freshness.
Shelf life
Whole flax seeds can last up to 1 year; ground flax seeds should be used within 3-6 months.

Warnings & Contraindications

  • ⚠️Individuals with certain digestive disorders should consult a doctor before consuming.
  • ⚠️May cause allergic reactions in some individuals, particularly those with seed allergies.
  • ⚠️High doses may interact with blood-thinning medications.
  • ⚠️Excessive consumption can lead to gastrointestinal discomfort.
  • ⚠️Avoid consuming unground seeds in large amounts, as they can pass through the digestive system undigested.

Frequently Asked Questions

How many calories does Flax seeds have?

Flax seeds contain approximately 545 calories per 100 grams. This high caloric content is primarily due to their significant fat and protein content, making them a dense source of nutrition.

Is Flax seeds healthy?

Yes, flax seeds are considered very healthy. They are rich in omega-3 fatty acids, fiber, and lignans, which have been linked to numerous health benefits, including improved heart health, digestive health, and potential cancer prevention.

How should Flax seeds be stored?

Flax seeds should be stored in a cool, dark place in an airtight container. Whole seeds can last up to a year, while ground flax seeds should be used within 3-6 months due to their susceptibility to oxidation.

What are the benefits of eating Flax seeds?

Eating flax seeds can provide a myriad of health benefits including improved heart health due to omega-3 fatty acids, enhanced digestive health from high fiber content, and potential cancer protection thanks to their lignan content.

How much Flax seeds can I eat per day?

A recommended daily intake of flax seeds is about 30 grams, approximately 2 tablespoons. This amount allows you to enjoy their health benefits without the risk of gastrointestinal discomfort.

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