flaxseed

Flaxseed

Flaxseed, also known as linseed, is a small, golden or brown seed packed with nutrients and often hailed as a superfood. It has a mild, nutty flavor and a crunchy texture when whole, while ground flaxseed offers a smoother consistency. Rich in omega-3 fatty acids, fiber, and lignans, flaxseed is a versatile ingredient that can enhance the nutritional profile of various dishes. Its subtle taste makes it ideal for blending into recipes without overpowering other flavors, making it a popular choice for health-conscious cooks and bakers.

Common Uses

  • Add ground flaxseed to smoothies for a nutrient boost and a creamy texture.
  • Use flaxseed as an egg substitute in vegan baking by mixing 1 tablespoon of ground flaxseed with 3 tablespoons of water.
  • Sprinkle whole flaxseeds over salads, yogurt, or oatmeal for added crunch and nutrition.
  • Incorporate flaxseed into homemade granola bars or energy bites for a healthy snack.
  • Blend flaxseed into pancake or waffle batter to enhance fiber content and create a heartier texture.
  • Mix flaxseed into bread dough or muffin batter for a subtle nutty flavor and improved nutritional value.

Nutrition (per serving)

Calories

534.0kcal (26.7%)

Protein

18.3g (36.6%)

Carbs

28.9g (10.51%)

Sugars

1.6g (3.2%)

Healthy Fat

59.0g

Unhealthy Fat

3.7g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in omega-3 fatty acids, which support heart health and overall wellness.
  • High in dietary fiber, aiding digestion and promoting a feeling of fullness.
  • Contains lignans, plant compounds that may have antioxidant properties.
  • Often used as an egg substitute in vegan baking due to its binding properties.
  • Adds a nutty flavor and texture to smoothies, oatmeal, and baked goods.
  • A versatile ingredient for boosting nutritional content in everyday recipes.

Storage Tips

Store flaxseed in an airtight container in a cool, dark place to preserve its freshness and nutritional value. Ground flaxseed is more prone to spoilage, so it’s best to refrigerate or freeze it to extend its shelf life. Whole flaxseeds can last longer at room temperature but should still be kept away from heat and moisture.

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