scored 97/100
Also known as flaxseed, linseed, ground flax
Flax seeds are nutrient-dense whole grains rich in plant-based omega-3 fatty acids (ALA), soluble fiber, and lignans, making them a powerful functional food for cardiovascular and metabolic health.
0.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 97.
Flax seeds (Linum usitatissimum) have been cultivated for millennia and are among the richest plant sources of alpha-linolenic acid (ALA), a short-chain omega-3 fatty acid essential for human health. Per 100g, flax provides 22.8g of omega-3s, 27.3g of fiber, and substantial amounts of phosphorus, magnesium, and manganese. The seeds contain unique bioactive compounds called lignans—polyphenolic phytoestrogens with antioxidant and anti-inflammatory properties. For longevity, flax seeds support cardiovascular health through cholesterol reduction, promote healthy lipid profiles, and support hormone balance and gut microbiota diversity via their high soluble fiber content. The combination of omega-3s, fiber, and polyphenols makes flax particularly valuable for reducing cardiovascular disease risk, improving insulin sensitivity, and supporting healthy aging. However, bioavailability of omega-3s and lignans depends significantly on seed preparation—grinding whole seeds increases nutrient accessibility. Flax also contains small amounts of cyanogenic compounds that are neutralized through heating or soaking, making proper preparation important for safety and efficacy.
ALA omega-3s and soluble fiber (mucilage) reduce LDL cholesterol oxidation and triglycerides, while lignans exhibit anti-inflammatory effects on arterial walls
High soluble fiber content slows glucose absorption and reduces postprandial blood sugar spikes; lignans may improve beta-cell function
Insoluble and soluble fiber serve as prebiotic substrates for beneficial bacteria, increasing short-chain fatty acid production
Lignans (especially secoisolariciresinol diglucoside) act as potent antioxidants and modulate inflammatory cytokines including TNF-α and IL-6
Lignans may modulate estrogen metabolism; high phosphorus and magnesium content supports mineral density and bone turnover
Consuming flax seeds in the morning supports stable blood glucose throughout the day via soluble fiber, enhances satiety for appetite control, and allows adequate hydration for fiber metabolism. The timing also allows optimal lignan absorption through normal digestive processes.
Breaks a fast
Ground flax can be added to smoothies upon breaking fast, but whole seeds should be consumed with meals to minimize digestive upset
Per 100 g of the default form. Bars show how much higher or lower flax seeds is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
Flax Seeds is classified as a seeds (nuts & seeds). Flax seeds are nutrient-dense whole grains rich in plant-based omega-3 fatty acids (ALA), soluble fiber, and lignans, making them a powerful functional food for cardiovascular and metabolic health.
Flax Seeds scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Thiamin, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 28 g serving provides about 5.1 g of protein (~10% of the 50 g daily value).
Yes — it's a high-fiber food. A 28 g serving provides about 7.6 g of fiber (~27% of the 28 g daily value).
In a 28 g serving, flax seeds is highest in Thiamin (~38% DV), Copper (~38% DV), Manganese (~30% DV), Magnesium (~26% DV), Phosphorus (~14% DV).
Yes — it fits comfortably in most keto plans. A 28 g serving has about 0.4 g of net carbs (8.1 g total minus 7.6 g fiber).
Best in the morning. Consuming flax seeds in the morning supports stable blood glucose throughout the day via soluble fiber, enhances satiety for appetite control, and allows adequate hydration for fiber metabolism. The timing also allows optimal lignan absorption through normal digestive processes.
A typical serving is around 28 g (~150 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating flax seeds alongside several other nuts & seeds sources.
Flax Seeds falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Flax Seeds pairs nicely with: Pair with vitamin C-rich foods (citrus, berries, tomatoes) because ascorbic acid enhances conversion of ALA to EPA/DHA and improves polyphenol bioavailability; Combine with fatty fish (salmon, sardines) because combined ALA and preformed EPA/DHA create synergistic anti-inflammatory effects on cardiovascular tissue; Mix with fermented foods (yogurt, kefir, sauerkraut) because live probiotics work synergistically with flax's prebiotic fiber to expand beneficial microbiota diversity; Pair with turmeric and black pepper because curcumin and piperine enhance absorption of flax lignans and create combined anti-inflammatory effects.
Encyclopedia entries that supply the same signature nutrients flax seeds contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients flax seeds contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.