✦ Exceptional ALA omega-3
✦ Mucilaginous soluble fibre
✦ Lignans: phytoestrogens
✦ Milder flavour than brown flax
Golden linseeds (golden flaxseeds) are a lighter-coloured variety of flaxseed with the same outstanding nutritional profile as brown flax: exceptional ALA omega-3 (the highest of any common food), soluble mucilaginous fibre, lignans, and useful magnesium and manganese. Their slightly milder flavour makes them popular for sprinkling on food whole — though they must be ground for full nutritional benefit.
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Preparation note
Grind before use for maximum benefit; whole seeds pass through the gut largely intact. Store ground seeds in the fridge and use within 2-3 weeks. Add to porridge, smoothies, or bake into bread.
Sources:
NIH ODS Omega-3 · CoFID 2021
Where Golden linseed (flax) Stands Out
Macronutrients per 100g
2,381
kJ
Energy
18.3
g
Protein
28.9
g
Carbs
27.3
g
Fibre
42.2
g
Fat
1.60
g
Sugars
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 28.0 g | — | |
| Monounsaturated fat | 5.00 g | — | |
| Glutamic acid | 3.48 g | — | |
| Arginine | 2.20 g | — | |
| Aspartic acid | 1.65 g | — | |
| Leucine | 1.50 g | — | |
| Valine | 1.04 g | — | |
| Phenylalanine | 0.933 g | — | |
| Alanine | 0.915 g | — | |
| Serine | 0.915 g | — | |
| Proline | 0.915 g | — | |
| Isoleucine | 0.842 g | — | |
| Glycine | 0.824 g | — | |
| Threonine | 0.659 g | — | |
| Lysine | 0.641 g | — | |
| Tyrosine | 0.641 g | — | |
| Histidine | 0.476 g | — | |
| Methionine | 0.403 g | — | |
| Cysteine | 0.329 g | — | |
| Tryptophan | 0.275 g | — | |
| Plant sterols (total) | 300 mg | — | |
| β-Sitosterol | 210 mg | — | |
| Campesterol | 45.0 mg | — | |
| Stigmasterol | 45.0 mg | — | |
| Omega-3 (Alpha-linolenic acid) | 22.0 g | — | |
| Omega-6 (Linoleic acid) | 6.00 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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