Read about the nutrition facts, health benefits, nutritional value and calories found in Flaxseeds

Flaxseeds Nutrition

Worried about your cholesterol level? Or looking for some alternative to your regular cooking oil which is being hard on your health? What if it is affecting your heart but you can’t compromise with the taste of your food. If you are looking for a solution to all your problems, we have a great option. There is edible oil, which is extremely low on cholesterol levels and will protect you from heart diseases without compromising with the tempting flavor. The secret to a healthy living is flaxseed oil. If you are a vegan, flaxseed oil should top the priority list. It provides the essential Omega-3 fatty acids which are normally found in fish oils. Unlike the Omega-6 fatty fats which are found in high amounts in animal fats and many vegetable oils including corn, safflower, sunflower and peanut oils, Omega-3 fatty acids help in reducing inflammation, hence preventing health conditions like asthma, osteoarthritis, migraine headaches, and osteoporosis. Flaxseed oil can be a savior for diabetics too. Well, the list does not end here; read the rest of the article to know more about health benefits and nutritional facts about flaxseeds.



The history of flaxseeds dates back to prehistoric times. It is believed to have originated in Mesopotamia and is associated with Stone Ages. Its first culinary use was recorded from the times of ancient Greece. The civilizations of both Greece and Rome appreciated the health benefits of flaxseeds. After the fall of the Roman civilization, the cultivation of flaxseeds declined. Emperor Charlemagne was credited for bringing back the lost popularity of flaxseeds in the European food culture. It is said that he was so impressed by the multipurpose values of this plant in the field of culinary, medicine and fiber-use that he passed a law for its cultivation as well as its regular consumption. Flaxseeds were introduced in United States only after the arrival of early colonists. It was first introduced and planted in Canada in the 17th century. Today, Canada is the largest producer of the flaxseeds, followed by China and India.


Health Benefits of Alsi (Flaxseeds)


  • Flaxseeds are rich in Omega-3 fatty acids which help in reducing inflammation and hence, are very important for conditions like asthma, osteoarthritis, rheumatoid arthritis, migraine headaches and osteoporosis.

  • Flaxseeds contain alpha-linolenic acid (ALA), an omega-3 fat, which is also found in fish oil. As such, flaxseed oil makes a great substitute for fish oil.

  • Omega-3 fats present in flaxseeds are very helpful in promoting bone health and reducing excessive bone turnover.

  • Omega-3 fats in flaxseeds reduce the formation of blood clots, thereby lowering the risk of heart attack and other heart diseases.

  • Omega-3 fats also help in maintaining flexible cell membranes, which further help the diabetic patients in responding better to insulin and absorption glucose effectively.

  • Flaxseeds help in preventing the colon cells from carcinogenic toxins and free radicals; hence, reducing the risk of contracting colon cancer.

  • Studies have proved that people who consume a diet including lots of omega-3 fats, like flaxseeds, tend have lower blood pressure than those who take less of these essential fats.

  • Regular consumption of flaxseeds helps in reducing LDL cholesterol and triglycerides.

  • Researches have revealed that regular intake of flaxseeds stunts the prostrate tumor growth in men, thus inhibiting the risk of prostate cancer.

  • Flaxseeds have high levels of lignans and studies have proved that lignans may protect against estrogen-dependents cancers, like breast cancer.

  • Flaxseeds are also very helpful to post-menopausal women. They regulate the estrogen levels in post-menopausal women and protect them from heart diseases.

  • Increased dietary intake of omega-3 fatty acids helps in effectively reducing the risk of dry eye syndrome.


Nutritional Value & Calories In Flaxseed

Amount: 1 cup

Weight: 165 g

Basic Components

30 g


11.6 g


6.1 g


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

48 g

Dietary Fiber

45 g


2.6 g

Fats & Fatty Acids

Total Fat

70 g

Saturated Fat

6.1 g

Monounsaturated Fat

12 g

Polyunsaturated Fat

48 g

Omega-3 Fatty Acids

38 g

Omega-6 Fatty Acids

9.8 g


Vitamin C

0.99 mg

Vitamin E

513 mcg

Vitamin K

7.1 mcg


2.7 mg


266 mcg


5.1 mg

Vitamin B6

782 mcg


144 mcg

Pantothenic Acid

1.6 mg


129.9 mg


5.1 mg


422 mg


9.5 mg


648 mg


1.1 g


1.3 g


50 mg


7.2 mg


2 mg


4.1 mg


42 mcg


How many calories in flaxseeds (per 100 gm)

Flaxseeds have 534 calories per 100 g of their weight.


How to Buy Flaxseeds


  • Flaxseeds are available in both whole and ground forms. While the ground form is convenient to use, the whole seeds have a longer shelf life.

  • You can buy flaxseeds either in prepackaged containers or bulk bins. If buying in bulk, always remember to check if the bins carrying flaxseeds are airtight and covered.

  • It is recommended that you buy flaxseeds from a store with a high turnover since it will ensure maximum freshness of the seeds.

  • While buying flaxseeds in either ways, always check for signs of moisture. Do not buy if the package indicates moisture.

  • If you are buying ground flaxseeds, purchase them in vacuum sealed packs and see if they have been refrigerated since the time they were ground.

  • Since flaxseed oil is highly perishable, it should be purchased only in opaque bottles.


Flaxseeds Storage Tips


  • If you have bought whole flaxseeds, store them in air-tight containers in a cool, dark and dry place. This way, they will remain fresh and can be consumed for a longer duration.

  • If you have bought ground flaxseeds or ground them at home, it is necessary that you store them in an airtight container in the refrigerator or freezer in order to prevent them from becoming rancid.

More About Flaxseeds