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Black flaxseed Calories
Rich in fiber and plant omega-3
CALORIES
GI
POTASSIUM
FIBER
Black flaxseed Nutrition Facts
Selected: 100 g
534
KCAL / 100G
Carbs
28.9g
· 20%
Protein
18.3g
· 13%
Fat
42.2g
· 67%
Fiber
27.3g
Black flaxseed Vitamins & Minerals
Vitamins
B1
1.64mg · 137% DV
B6
0.47mg · 28% DV
Folate
87µg · 22% DV
B5
0.99mg · 20% DV
Minerals
Copper
1mg · 111% DV
Magnesium
392mg · 93% DV
Phosphorus
642mg · 92% DV
Manganese
2mg · 87% DV
Black flaxseed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black flaxseed Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black flaxseed Contain Allergens?
No known major allergens
Which Diets Is Black flaxseed Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black flaxseed Fat Profile
SATURATED
3.66g
MONOUNSATURATED
7.53g
POLYUNSATURATED
28.73g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Black flaxseed
Black flaxseed — Frequently Asked Questions
Is black flaxseed better eaten whole or ground?
Ground flaxseed is usually the better choice because whole seeds can pass through digestion largely intact. Grinding helps your body access more of its nutrients.
How should black flaxseed be stored?
Whole seeds keep best in a cool, dry, dark place. Once ground, they go stale faster because of their fat content, so an airtight container in the fridge is a better option.
Does black flaxseed need to be soaked before eating?
Not necessarily, but soaking it creates a gel-like texture that can make it easier to use in recipes. This is especially useful in porridge, puddings, and egg replacer mixtures.
Can black flaxseed help with constipation?
Its high fibre content can support regular bowel movements when eaten consistently. It should be paired with enough fluids, because increasing fibre too quickly may cause bloating or discomfort.
What foods pair well with black flaxseed?
It works well with yogurt, kefir, oats, smoothies, and salads. Pairing it with a protein-rich food can make a snack or meal more balanced and filling.
Does cooking black flaxseed reduce its benefits?
Some heat-sensitive compounds may decrease with prolonged cooking, but the fibre and overall nutritional value are still useful. It can still be a practical addition to breads, crackers, and baked breakfasts.
Does black flaxseed burn fat or cause weight loss on its own?
No single food causes fat loss by itself. Black flaxseed may help with fullness because it is rich in fibre and fat, which can support appetite control in an overall balanced diet.
Who should be careful with black flaxseed?
People with very sensitive digestion, a history of bowel narrowing, or those not used to high-fibre foods should introduce it gradually. Anyone taking regular medication may also want to separate timing if advised by a clinician.
How is black flaxseed different from chia seeds?
Both are fibre-rich seeds, but flaxseed is usually better ground, while chia is often used whole because it gels easily in liquid. They also differ in texture, flavour, and how they behave in recipes.
Is there a best time of day to eat black flaxseed?
There is no single best time for everyone. It can fit into breakfast, snacks, or main meals, as long as the portion is tolerated well and eaten with enough fluid.
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Nutrition data compiled from USDA FoodData Central and scientific sources.