Flax Seeds Nutrition Facts (Per 100g & Per Spoon)

Flax seeds — also called linseed — are tiny golden or brown seeds that pack an impressive nutritional punch. Although small in size, their nutrient density and health benefits are enormous. For years, flax seeds have been valued in traditional medicine and are now widely appreciated in scientific communities for their diverse health-supporting properties.

In this article, we will explore flax seeds nutrition facts per 100 g and per spoon (approx. 1 tablespoon), discuss the significance of their nutrients, offer practical insights into how flax seeds improve health, and provide tips for incorporating them into your daily diet.

1. What Are Flax Seeds?

Flax seeds are edible seeds from the plant Linum usitatissimum. They are one of the oldest cultivated crops and have been a dietary staple for centuries in many cultures.

Flax seeds are known for:

• High fiber content

• Omega-3 fatty acids

• Lignans (plant compounds with antioxidant properties)

• Essential micronutrients

They are commonly eaten:
✔ raw
✔ ground (as flaxseed meal)
✔ soaked in water (flaxseed gel)
✔ mixed into smoothies, salads, yogurt, or cereals

2. Why Flax Seeds Are Considered a “Superfood”

Flax seeds are often labeled a “superfood” due to their exceptional nutrient profile:

Key Benefits

• Rich in Omega-3 Fatty Acids: Particularly alpha-linolenic acid (ALA)

• Excellent Fiber Source: Essential for digestion

• High in Antioxidants: Especially lignans

• Good Source of Plant-Based Protein

• Supports Heart, Gut & Hormonal Health

This nutrient density explains why flax seeds are recommended by nutritionists, especially for:
✨ vegetarians & vegans
✨ individuals with heart health concerns
✨ people wanting to improve digestion
✨ those aiming to manage cholesterol

3. Flax Seeds Nutrition Facts (Per 100 g)

Below is a detailed nutritional breakdown for 100 g of whole flax seeds:

(Values are approximate and may vary depending on seed quality and variety.)

4. Flax Seeds Nutrition Facts (Per Spoon)

A tablespoon of ground flax seeds weighs about 7–8 g. Here’s an estimated nutritional profile:

Note: These figures are approximations based on typical values and rounding.

5. Detailed Nutrient Breakdown & Health Impacts

5.1 Protein — Plant Powerhouse

Flax seeds contain about 18% protein — notable for a seed. While not a complete protein like animal sources, flax protein has a good balance of amino acids.

Benefits:
✔ Supports muscle repair
✔ Helps with satiety (feeling full)

5.2 Healthy Fats — Especially Omega-3s

Flax seeds are one of the richest plant sources of omega-3 fatty acids, yielding up to 22 g of ALA per 100 g.

Why this matters:

• ALA reduces inflammation

• Supports heart health

• Can help lower cholesterol levels

ALA is especially valuable for vegetarians & vegans, since it’s a plant alternative to fish oils.

5.3 Fiber — A Digestive Hero

About 27 g of fiber per 100 g makes flax seeds one of the richest natural fiber sources.

Fiber benefits:

• Improves bowel regularity

• Lowers cholesterol

• Aids weight management

• Stabilizes blood sugar

Both soluble and insoluble fiber types are present in flax seeds — supporting gut health and digestion.

5.4 Lignans — Unique Antioxidants

Flax seeds are among the top plant sources of lignans, antioxidants linked to:

🟢 Hormonal balance
🟢 Reduced cancer risk (especially breast & prostate)
🟢 Anti-inflammatory effects

Lignans are especially valuable for hormonal health and disease prevention.

5.5 Vitamins & Minerals

Though not as dominant as fiber or omega-3s, flax seeds still offer:

✔ Magnesium – muscle & nerve function
✔ Phosphorus – bone health
✔ Manganese – metabolism
✔ B-vitamins – energy support

This makes flax seeds a small but potent micronutrient source.

6. Flax Seeds vs. Flaxseed Meal vs. Flaxseed Oil

Important: Whole seeds may pass through undigested, so ground flaxseed is often recommended to absorb nutrients better.

7. How Much Flax Seed Should You Eat?

General guidance:

• 1–2 Tbsp (7–14 g) daily is enough to provide health benefits

• Start small and increase gradually to prevent digestive discomfort

Tips:
✔ Grind seeds before eating
✔ Store in fridge to prevent oxidation
✔ Combine with fluids (like water, smoothies)

8. Practical Ways to Incorporate Flax Seeds

Here are delicious, simple ideas:

Breakfast

• Sprinkle flaxseed meal on oatmeal

• Add to yogurt, cereal, or smoothies

Baking

• Substitute 1 Tbsp flax seed for 1 egg in vegan baking (mix with 3 Tbsp water to form “flax egg”)

• Add to muffins, bread, pancakes

Savory Dishes

• Mix into soups, stews, or sauces

• Use as a topping for salads

Drinks

• Mix a spoon into juices or buttermilk

9. Flax Seeds for Hair & Skin

Due to omega-3s, flax seeds may support:

✔ Hair shine & strength
✔ Skin hydration
✔ Reduced inflammation in skin conditions

Use flax seeds in DIY face masks or simply consume regularly for internal benefits.

10. Possible Side Effects & Precautions

Flax seeds are generally safe, but:

Digestive Discomfort

Too much fibre too soon may cause:

• Gas

• Bloating

• Cramping

Start slowly and increase gradually.

Allergies

Rare, but possible. Stop use if you notice reactions.

Medication Interactions

Flax seeds may affect:

• Blood sugar regulation

• Blood thinning medications

Talk to a doctor if on medications or with health conditions.

11. Flax Seeds vs Chia Seeds vs Hemp Seeds

Each seed has its benefits — but flax seeds stand out for omega-3 content and lignans.

12. Myths vs Facts

Myth: Flax Seeds Cause Weight Gain

Fact: They can support weight management because of high fiber, which helps keep you full.

Myth: Flax Seed Oil Is Better Than Seeds

Fact: Oil provides concentrated omega-3 but lacks fiber and lignans.

13. Conclusion: Why Flax Seeds Deserve a Place in Your Diet

Flax seeds are a nutritional powerhouse — providing:

✔ High-quality plant protein
✔ Heart-healthy omega-3 fatty acids
✔ Significant dietary fiber
✔ Antioxidant lignans
✔ Important micronutrients

Whether you consume them per spoon daily or add them to meals regularly, flax seeds can be a simple yet powerful addition to a healthy lifestyle.

Strive for consistency and balance, and remember — even small nutritional changes can yield big health results over time.