Benefits, Nutrition, and Servings for Flax

By Kristen | June 5, 2020

Credit 2020: Martha Dol.

Adding flax seeds to your diet is a wonderful way to boost your nutrition. Just one tablespoon of flaxseed per day offers proven health benefits. Each tablespoon serving of whole flax seeds contains*:

  • 54 calories
  • 1.9 grams (g) protein
  • 3 g carbohydrate
  • 4.3 g fat
  • 2.8 g fiber
  • 65.8 milligram (mg) phosphorus
  • 40.2 mg magnesium
  • 83.3 mg potassium

As you can see, flaxseed is an excellent source of protein, fiber, and healthy fats, in addition to being a rich source of vitamins and minerals.

Plant-based Protein

For those individuals on a vegetarian or vegan diet, flax seeds represent an excellent source of plant-based protein. Proteins are the main building blocks of our bodies, and if you’re not eating meat, it is important to seek out plant-rich sources.

"Good Fats"

The fat found in flax seeds is primarily omega-3, which is a plant-based fatty acid. Omega-3 is an essential fatty acid, meaning you must obtain it through food since your body doesn’t produce it. Fatty acids, which increase circulation and have anti-inflammatory properties, have been proven to benefit heart health and are linked to a reduced risk of strokes.

Fiber Rich!

Flax seeds are a significant source of fiber, both soluble and insoluble. One tablespoon can provide about 10% of your daily allowance. A diet rich in fiber can improve your digestive health, lower cholesterol, and keep hunger at bay, which may help with weight control.

Lignans, anyone?

Flax is also rich in lignans, which are fiber-associated compounds with antioxidant qualities. Lignans can help prevent disease by removing molecules called free radicals from the body. Lignans may slow tumors from growing by preventing them from forming new blood vessels. Lignans may also help reduce the risk of chronic conditions such as diabetes.

How to Eat More Flaxseed

The best way to consume flaxseed is to grind it and enjoy it with other foods by adding it to muffins, breads, or sprinkling it on yogurt, cereals, or oatmeal. See my article here for tips on incorporating flax seed into your diet.

When consuming flax, always drink plenty of fluid to prevent digestive problems. Despite the powerful benefits of these little seeds, it is recommended that serving size remains under 5 tablespoons per day.

In good health,


  1. skylaroreagan1360 on September 22, 2020 at 9:28 am

    Hi,I just wanted to thank you guys there at LGB for your great quality products and service. I’ve never had one
    complaint or issue except the period of time last year when you sold out of poppyseed due to shipment from over seas
    Being held up.(totally not your fault). So I wanted to ask, so that i can be prepared this year, if you guys contemplate this same issue? Like have you heard anything From your supplier about that yet?
    Thanks again

    • Callie on September 22, 2020 at 9:52 am

      Hi there,
      Thank you for the awesome feedback! We do not anticipate a shortage this year. Thank you for reaching out and also for your support! We appreciate you!

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