Ingredients
Flax Seed — Natural form

Natural form

Whole brown flax seeds shown at close range, revealing their oval, glossy surface.

Establishes the seed's defining shape, size, and sheen so readers can identify it at a store.

Seeds

Flax Seed

Nutty seeds for baking, smoothies, and an egg substitute

Earthy and nutty, flax seeds sprinkle into baking and smoothies and, ground with water, bind as a vegan egg. Grind them to unlock the nutrition. Keep them cold to stay fresh.

Flax seeds (also called linseed) are small, glossy, amber-to-brown seeds from one of the oldest cultivated plants on earth, valued today as one of the richest plant sources of omega-3 fatty acids and lignans. They have a pleasant, mild nuttiness, but their defining quirk is digestibility: whole flax seeds pass largely undigested through the body, so to actually absorb their nutrients you must grind them. Ground flax (flaxmeal) is the useful kitchen form — a nutty addition to oatmeal, smoothies, and baking, and, mixed with water, a reliable vegan egg substitute (a 'flax egg') thanks to the seeds' gummy, gelling fiber. That same gel and the seeds' moisture-holding fiber make baked goods tender and add body to batters. Flax oil is highly perishable and not for cooking; the ground seed is the everyday workhorse.

Measured in
g
Storage
Refrigerate

Find it in

Health Food

Types & varieties

Brown flax

The common type — slightly earthier; identical in use.

Golden flax

Milder and paler; chosen for a less noticeable color in baking.

Ground flaxmeal

Pre-ground for convenience — but buy small amounts, as it spoils fast.

How to use (grind & flax egg)

Whole flax is nutritionally locked — grind it to unlock the omega-3s and fiber. Ground flax plus water makes a 'flax egg,' the classic vegan binder, and adds tender moisture to baking.

  • Grind whole seeds fresh in a spice/coffee grinder for the most nutrition
  • Flax egg: 1 Tbsp ground flax + 3 Tbsp water, rest 5–10 min until gloopy, per egg
  • Stir ground flax into oatmeal, smoothies, yogurt, and batters
  • Add to bread and muffin doughs for nutty flavor and moisture

How to store

Ground flax is one of the fastest-spoiling things in the pantry because its delicate omega-3 oils oxidize quickly once the seed coat is broken. Buy whole and grind as needed, or refrigerate the meal.

  • Whole seeds: airtight, cool, dark — up to a year
  • Ground flax: refrigerate or freeze and use within weeks
  • Smell before using — rancid flax turns sharp and fishy
  • Grind in small batches to keep it fresh

Common uses

Vegan egg substitute (flax egg)Stirred into oatmeal and smoothiesBread, muffin, and cracker bakingA fiber and omega-3 sprinkleGranola and energy barsThickening and binding battersSeed crackers and crispbreadsYogurt and cereal topping

Tips & pitfalls

  • Grind flax before eating — whole seeds pass straight through undigested.
  • Buy whole seeds and grind fresh; pre-ground flax goes rancid quickly.
  • Keep ground flax in the fridge or freezer, and trust your nose — fishy means spoiled.
  • Use a flax egg (1 Tbsp ground + 3 Tbsp water) as a vegan binder.
  • Don't cook with flax oil; it's fragile and for cold use only.

Nutrition

89kcal

Energy

372 kJ · per 100 g

Where the calories come from

Protein 18%Carbs 76%Fat 5%

Protein

4.1g

8% DV

Carbs

17.3g

6% DV

Fat

0.5g

1% DV

Sodium

1mg

0% DV

Notable micronutrients
Thiamin (B1)14% DV
Magnesium13% DV
Phosphorus13% DV
Vitamin B610% DV
Potassium8% DV
Folate7% DV

Source · USDA FoodData Central · approx. Seeds, lotus seeds, raw

View on FDC →

In the shops

Matched grocery products

  • Organic Brown Flax Seeds

    Organic Brown Flax Seeds

    ECOBASICS · kg · Bonpreu

    €1.45
  • Organic Golden Flax Seeds

    Organic Golden Flax Seeds

    BONPREU · kg · Bonpreu

    €1.55
  • ECOCESTA Very Ecological Flax Seeds

    ECOCESTA Very Ecological Flax Seeds

    ECOCESTA · kg · Bonpreu

    €4.49

Good to know

Flavor & texture
Mild, nutty; ground flax is soft and slightly gummy when wet
How to use
Grind before eating; flax egg = 1 Tbsp ground + 3 Tbsp water, rest 5–10 min
Grind?
Yes — whole flax passes undigested; grind for the nutrients (and the binding gel)
Nutrition
~534 kcal/100g; ~18g protein, ~27g fiber; top plant omega-3 (ALA) & lignans
How to store
Whole seeds airtight & cool up to a year; ground flax refrigerate/freeze — it goes rancid fast

Substitutes

  • Chia seeds — Similar omega-3s and gelling; usable whole, no grinding needed.
  • Ground hemp seeds — Nutty and omega-rich for sprinkling and baking.
  • Psyllium husk — A binding fiber alternative for baking and egg replacement.

Also called

semilla de lino · linaza

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B

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H

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