Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Thiamine (B1) | 1.64mg | 137% | |
| Magnesium | 392mg | 93% | |
| Manganese | 2.48mg | 108% | |
| Phosphorus | 642mg | 51% | |
| Zinc | 4.34mg | 39% | |
| Iron | 5.73mg | 32% | |
| Vitamin B6 | 0.47mg | 28% | |
| Potassium | 813mg | 17% | |
| Folate | 87µg | 22% | |
| Selenium | 25.4µg | 46% |
| Weight | Calories | Fat | Protein | Net Carbs |
|---|
Net carbs: 1.6g/100g (most carbs are fiber: 27.3g/100g). MUST be ground to absorb nutrients — whole flax passes undigested. Richest lignan food (800µg/100g). Second richest plant ALA omega-3. Store ground flax in fridge.
~800µg lignans per 100g — 75-800× more than any other plant food. Gut bacteria convert to enterolactone and enterodiol — phytoestrogens modulating oestrogen activity. Multiple large Evidence suggests high lignan intake associated with reduced breast cancer risk (particularly oestrogen-receptor-positive), reduced prostate cancer risk, and alleviation of menopausal symptoms.
The 2013 FLAX-PAD trial found 30g ground flax daily for 6 months reduced systolic BP by 10 mmHg and diastolic by 7 mmHg in patients with peripheral artery disease — effects comparable to antihypertensive medication. One of the largest dietary blood pressure reductions ever documented in a controlled trial.
16.7g ALA per 100g — second only to chia seeds. One tablespoon (10g) provides 2.35g ALA — meeting the entire adequate daily intake. Regular flax consumption reduces triglycerides, lowers inflammatory markers, and may may support blood sugar management.
Whole flax seeds pass largely undigested. The valuable ALA, lignans, and fiber are only available from ground or milled flax. A coffee grinder converts whole seeds in seconds. Store ground flax refrigerated or frozen as PUFA content makes it prone to oxidation at room temperature.
Nutrition values from USDA FoodData Central. Not medical advice.