📊 Nutritional Table (100 g)
Below is the detailed nutritional value provided by 100 grams of the product.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 534 kcal | -- |
| 💪 Protein | 18.3 g | -- |
| 🧈 Fats | 42.2 g | -- |
| 🍚 Carbohydrates | 28.9 g | -- |
| 🌾 Fiber | 27.3 g | -- |
| Omega-3 (ALA) | 22.8 g | -- |
| Lignans | ~300 mg | -- |
| Magnesium | 392 mg | 105% |
| Thiamine (B1) | 1.6 mg | 133% |
| Copper | 1.2 mg | 133% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
What flaxseed contributes to an athlete's diet:
- Lignans — plant compounds studied for antioxidant effects
- ALA omega-3 — a plant-based omega-3 form that the body uses to a limited extent
- Magnesium — involved in muscle and nerve function
- Fiber — supports regularity when consumed with sufficient water
🍳 How to Prepare
The best preparation methods when you want to preserve as many nutritional properties as possible:
- Grinding: grind with a coffee grinder - better absorbed
- Egg substitute: 1 tbsp ground flaxseed + 3 tbsp water
- In porridge: mix into oatmeal
⚡ When to Eat?
For breakfast with porridge or as an addition to yogurt — at any time, just don't forget fluid.
🔄 Substitutions and Alternatives
What to Replace Them With flaxseed:
Chia seeds, hemp seeds, pumpkin seeds
💡 Tips
- Always grind - whole seeds pass through the digestive tract undigested
- Store ground flaxseed in the refrigerator - it oxidizes quickly
- Flaxseed oil - NEVER heat, for cold use only
- Start with 1 tsp per day - high fiber content
🌾 Forms and Other Seeds
| Form | What is worth knowing | How to use |
|---|---|---|
| Whole seeds | Hard shell — some nutrients remain unabsorbed | Lasts longer, suitable for sprinkling |
| Ground flaxseed | Best absorbed, but go rancid faster | Grind in small batches, keep in the refrigerator |
| Flaxseed oil | Rich in ALA omega-3, but without fiber and lignans | For cold use only, not for baking |
| Chia Seeds | Absorbs water better, gives a thick texture | Puddings, jams (see chia seeds) |
| Pumpkin seeds | Stronger flavor, more zinc | Snack, toppings (see pumpkin seeds) |
| Sesame seeds | Small, suitable for grinding into paste | Sauces, baked goods (see sesame seeds) |
Seeds are not competitors — they provide different fats and minerals, so it is most valuable to include several types.
✅ Practical Rules
- Grind as late as possible. Whole seeds can be stored for months, while the ground amount is best used within a few weeks.
- Store in a cool, dark place. Rich in polyunsaturated fats, which oxidize from light, air, and heat — then a bitter taste develops.
- Drink with fluid. Flaxseed absorbs water well, so pair the portion with water or porridge.
- Start with a spoonful. This amount gives fiber and ALA, but is less likely to cause digestive discomfort.
- ALA is not the same as fish omega-3. Plant ALA is converted to EPA and DHA inefficiently in the body, so it does not replace fatty fish in the diet.
- If you take blood-thinning medications or are preparing for surgery, consult your doctor about the amount of flaxseed.
🙋 FAQ
How much per day? In practice, 1–2 tablespoons of ground flaxseed are most often used — this is a guideline, not a norm that must be reached.
Do they “cleanse” the intestines? Fiber softens the contents and supports regularity, but this is not a cleansing procedure; too much can have the opposite effect.
Is it suitable for baking? High temperatures damage sensitive fats, so use a small amount in baked goods and a larger portion in cold dishes.
Why Does a Bitter Taste Occur? It is likely that the seeds are old or have been stored warm. Bitterness is a sign of oxidation; it is better to discard such a product (for comparison — almonds).