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Flaxseed, ground

🔥 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
Flaxseed, ground
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 fiberVery high in vitamin B1Very high in zincVery high in magnesiumVery high in phosphorus

Nutritional Information

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

About Flaxseed, ground

Flaxseed, ground, is derived from the seeds of the flax plant (Linum usitatissimum), which is cultivated for its fibers, oil, and seeds. Native to the region of the Mediterranean, this nutrient-dense seed has been utilized for thousands of years due to its health-promoting properties. Ground flaxseed is particularly valued as it makes the nutrients more bioavailable, allowing the body to absorb its benefits more effectively compared to whole seeds.

Nutritionally, ground flaxseed is a powerhouse, providing 545 calories per 100 grams, with a macronutrient profile of 18.00g protein, 34.40g carbohydrates, and 37.30g fat, predominantly healthy omega-3 fatty acids. Its high fiber content aids digestion, while its vitamins and minerals support overall health. Commonly used in smoothies, baked goods, or as a thickening agent, ground flaxseed is a versatile addition to a balanced diet, promoting heart health, digestive wellness, and hormonal balance.

Health Benefits

Rich in omega-3 fatty acids, which promote heart health and reduce inflammation.
High fiber content aids digestion and helps maintain a healthy gut.
Contains lignans, which may have antioxidant properties and support hormonal balance.
May aid in weight management by promoting a feeling of fullness.
Can help lower cholesterol levels and improve cardiovascular health.
Supports healthy skin and hair due to its fatty acid content.
May reduce the risk of certain cancers, particularly breast and prostate cancer.
Promotes stable blood sugar levels, beneficial for managing diabetes.
Supports healthy menstrual cycles and alleviates symptoms of menopause.
Can enhance nutrient absorption when incorporated into meals.

Recommended Food Pairings

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Flaxseed and yogurt - adds texture and boosts nutrition.
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Flaxseed and oatmeal - enhances fiber content and satiety.
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Flaxseed and smoothies - provides omega-3s and thickens the blend.
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Flaxseed and baked goods - improves nutritional profile and moisture.
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Flaxseed and salads - adds crunch and increases fiber intake.

How to Consume

Serving size
Recommended serving: 15g (approximately 1 tablespoon)
Frequency
Recommended frequency: 2-3 times per week
  • •Mix into smoothies for added nutrition.
  • •Stir into oatmeal or yogurt for a nutritious breakfast.
  • •Use as an egg substitute in baking (1 tablespoon mixed with 3 tablespoons water).
  • •Sprinkle on salads for extra crunch and fiber.
  • •Incorporate into homemade energy bars or granola.

Selection & Storage

How to choose:

  • ✓Choose organic ground flaxseed to avoid pesticides.
  • ✓Look for vacuum-sealed packages to ensure freshness.
  • ✓Check expiration dates to ensure maximum nutrient retention.
  • ✓Opt for flaxseed that has been stored in a cool, dark place.
Storage
Store in a cool, dark place or refrigerate to extend shelf life.
Shelf life
Shelf life: 3-4 months refrigerated, 1 year frozen

Warnings & Contraindications

  • ⚠️Individuals with flaxseed allergies should avoid it.
  • ⚠️High doses may cause digestive issues such as bloating or diarrhea.
  • ⚠️Consult a healthcare provider if pregnant or nursing before use.
  • ⚠️Excessive consumption may lead to digestive distress.
  • ⚠️Ground flaxseed can absorb water; ensure adequate hydration when consuming.

Frequently Asked Questions

How many calories does Flaxseed, ground have?

Flaxseed, ground contains 545 calories per 100 grams, making it a calorie-dense food rich in essential nutrients.

Is Flaxseed, ground healthy?

Yes, ground flaxseed is considered healthy due to its high omega-3 fatty acid content, fiber, and various vitamins and minerals that support overall health.

How should Flaxseed, ground be stored?

Ground flaxseed should be stored in an airtight container in a cool, dark place, or preferably in the refrigerator to maintain freshness and prevent rancidity.

What are the benefits of eating Flaxseed, ground?

Eating ground flaxseed provides numerous benefits, including improved digestion, heart health, hormonal balance, and potential cancer risk reduction due to its lignan content.

How much Flaxseed, ground can I eat per day?

A typical recommended daily intake of ground flaxseed is about 15g (1 tablespoon), which can be adjusted based on individual dietary needs.

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