They’re also rich in fat and one of the best plant-based sources of heart-healthy omega-3 fatty acids.įlax seeds contain several beneficial plant compounds: SUMMARYįlax seeds are very high in fiber and provide good amounts of protein. It has a very different oil profile and is low in omega-3 fatty acids ( 22). One type of flax seeds - solin, the yellow variety - is not as nutritious as regular flax seed. What’s more, your body needs to convert the ALA in flax seeds to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - a process that is often inefficient ( 19, 20, 21). However, flax seeds don’t contain as much omega-3 as fish oils. Eating the seeds whole provides the least amount of ALA, as the oil is locked up inside the fibrous structure of the seed ( 16).ĭue to their high content of omega-3 fatty acids, flax seeds have a lower ratio of omega-6 to omega-3 than many other oil seeds.Ī lower ratio of omega-6 to omega-3 fatty acids has been linked to a lower risk of various chronic diseases ( 17, 18). Thus, you need to obtain it from the food you eat.įlaxseed oil contains the highest amount of ALA, followed by milled seeds. In fact, they’re only exceeded by chia seeds ( 15).ĪLA is an essential fatty acid, which means that your body cannot produce it. 27% monounsaturated and saturated fatty acidsįlax seeds are one of the richest dietary sources of ALA.73% polyunsaturated fatty acids, such as omega-6 fatty acids and the omega-3 fatty acid alpha-linolenic acid (ALA).Fatįlax seeds contain 42% fat, with 1 tablespoon (10 grams) providing 4.3 grams. Still, flax seeds are high in the amino acids arginine and glutamine - both of which are important for heart and immune system health ( 12, 13). Therefore, they’re considered an incomplete protein ( 11). Their amino acid profile is comparable to soybeans.ĭespite containing essential amino acids, they’re lacking in the amino acid lysine. Proteinįlax seeds are made up of 18% protein. Combined with the insoluble fiber content, this makes flax seeds a natural laxative.Ĭonsuming flax seeds can help promote regularity, prevent constipation, and reduce your risk of diabetes ( 2, 9, 10). When mixed with water, the mucilage gums in flax seeds become very thick. It also promotes digestive health by feeding your beneficial gut bacteria ( 7, 8). Soluble fiber helps regulate blood sugar and cholesterol levels. 60–80% insoluble fiber (cellulose and lignin).This is roughly 15–25% of the Reference Daily Intake (RDI) for men and women, respectively ( 5). Two tablespoons (20 grams) of flax seeds provide about 6 grams of fiber.

This means that they’re low in net digestible carbs - the number of total carbs minus the amount of fiber - making them a low-carb food. One tablespoon (10 grams) of whole flax seeds provides the following nutrients ( 4):įlax seeds are made up of 29% carbs - a whopping 95% of which is fiber. They consist of 42% fat, 29% carbs, and 18% protein. Flaxseeds have 534 calories per 3.5 ounces (100 grams) - corresponding to 55 calories for each tablespoon (10 grams) of whole seeds.

Silverstack flax plant