Flaxseed

What Is Flaxseed?

Flaxseed is the shiny, oval, brown or golden seed of the fiber-producing flax plant (Linum usitatissimum). Used as food for a long time, it is known for its plant-based omega-3 (ALA) and fiber content and has a mildly nutty flavor.

Because whole seeds can pass through the digestive system largely undigested, they are generally ground to make their nutrients more accessible. They are used in bread, crackers, salads, and mixes.

Flaxseed Nutrition

Flaxseed is energy-dense, with about 534 kcal per 100 g. It is high in fiber and plant-based omega-3 (ALA), and contains some protein. It is used in small amounts (one to two tablespoons); values are approximate.

How Should You Eat Flaxseed?

Flaxseed is eaten in small amounts, preferably ground, or added to moist recipes; it is recommended with plenty of water. It can be included as a small part of a balanced diet.

This is general information; flaxseed is a food and is not a substitute for medical treatment.

How to Choose Flaxseed

Good flaxseed is dry, shiny, clean, and not rancid. Ground flaxseed turns rancid more quickly when exposed to air, so choose freshly ground or properly stored seeds; avoid damp or bitter-tasting products.

• It should be dry, shiny, and clean.
• It should not smell rancid.
• Ground flaxseed should be fresh or properly stored.

How to Store Flaxseed

Whole flaxseed keeps for a long time in a sealed jar in a cool, dry place. Ground flaxseed turns rancid more quickly, so store it in a sealed container in the refrigerator and use it soon.

Using Flaxseed in the Kitchen

Flaxseed is most often used in bread and cracker dough, oatmeal and granola, yogurt and smoothies, and as a topping for salads. In some recipes, ground flaxseed mixed with water is used as a binder instead of an egg. Ground flaxseed mixes easily into dough and adds a nutty flavor.

Why Is Flaxseed Ground?

Because the hard coating on whole seeds often passes through undigested, they are generally ground to make their nutrients more accessible; ground flaxseed also blends more easily into dough.

Frequently Asked Questions

Should flaxseed be eaten whole or ground?

Ground flaxseed is recommended to make its nutrients more accessible. However, ground flaxseed turns rancid quickly, so it is best to grind it fresh and store it cold.

Can flaxseed be used instead of eggs?

When ground flaxseed is mixed with water and becomes gel-like, it can be used instead of eggs as a binder in some vegan baking recipes.

Is there a difference between golden and brown flaxseed?

There is little difference beyond color; both have a similar nutritional profile. Golden flaxseed is lighter in color, but it is used the same way.