Nuts, Seeds & Oils
Flax Seeds, golden Nutrition Facts
Golden flax seeds are a lighter-colored variety of flax with a milder, nuttier flavor than brown flax. They're packed with omega-3 fatty acids, fiber, and lignans, making them a nutritional powerhouse for heart and digestive health.
Nutrition Facts
Per 100g serving
Calories534
% Daily Value*
Total Fat
42.2g65%
Saturated Fat
3.7g19%
Trans Fat
0.0g
Polyunsaturated Fat
28.7g
Monounsaturated Fat
7.5g
Cholesterol
-0%
Sodium
30mg1%
Total Carbohydrate
28.9g10%
Dietary Fiber
27.3g98%
Total Sugars
1.6g
Protein
18.3g37%
Vitamin A
-0%
Vitamin C
0.6mg1%
Vitamin D
-0%
Vitamin E
0.3mg2%
Vitamin K
4.3mcg4%
Vitamin B6
0.5mg28%
Vitamin B12
-0%
Folate
87mcg22%
Calcium
255mg20%
Iron
5.7mg32%
Potassium
813mg17%
Magnesium
392mg93%
Zinc
4.3mg39%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Exceptionally high in omega-3 ALA for heart health
- ✓Rich in lignans with antioxidant properties
- ✓High fiber content supports digestive health
- ✓May help lower cholesterol and blood pressure
Best For
Adding to smoothies and yogurtBaking (egg substitute when ground)Sprinkling on cereals and salads
Storage
Store in airtight container in refrigerator or freezer; ground flax should be used within a few weeks
Serving Sizes
100g534 cal
1 tablespoon53 cal
1 cup897 cal
Frequently Asked Questions
What's the difference between golden and brown flax seeds?
Golden flax seeds have a milder, nuttier taste and slightly softer texture, but both varieties have nearly identical nutritional profiles.
Should I grind flax seeds before eating?
Yes, grinding flax seeds helps your body absorb the omega-3s and other nutrients more effectively, as whole seeds may pass through undigested.
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