Flax Seeds
The richest plant source of lignans, antioxidants and plant omega-3; its net carbohydrate is almost zero, making it a golden food for hormonal balance and steady insulin.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Excellent for supporting heart and blood-vessel health, healthy cholesterol levels and steady morning blood sugar; sprinkle a teaspoon over a salad or vegetable soup.
Best preparation methods
Golden rule: grind flaxseed just before eating it, because whole seeds pass through the gut undigested; keep ground flax in the fridge to stop its delicate oils from oxidising.
Important Nutritional Note
This food does not need a glycemic index, but the foods eaten with it determine the meal’s effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (10 g) |
|---|---|---|
| Calories | 534 kcal | 53.4 kcal |
| Protein | 18 g | 1.8 g |
| Carbohydrate | 29 g | 2.9 g |
| Available carbohydrate | 2 g | 0.2 g |
| Fat | 42 g | 4.2 g |
| Dietary fibre | 27 g | 2.7 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 534 kcal per 100 g, ranking 2 of 11 in Nuts & seeds (lowest first).
Related foods from the same family:
Frequently asked questions
Are Flax Seeds good for weight loss?
Flax Seeds provide 534 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 10 g portion gives 53 kcal.
How do Flax Seeds affect blood sugar?
Flax Seeds contain only 2 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Flax Seeds?
A typical 10 g portion of Flax Seeds provides about 53 kcal, 1.8 g protein, 2.9 g carbohydrate, 4.2 g fat and 2.7 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.