Organic Bread 21 Whole Grains And Seeds
Dave's Killer Bread
Vegan, unclearGluten-Free, failsKeto, fails
Flax SeedsOther
534
kcal / 100g
13
kcal / 1 tsp, ground
2 things to watch for
Low-Calorie, failsLow-Fat, fails
Dairy-Free, passesEgg-Free, passesGluten-Free, passesHigh-Protein, passesKeto, passesLow-Carb, passesLow-Sugar, passesNut-Free, passesPalm Oil Free, passesSoy-Free, passesVegan, passesVegetarian, passes
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Also labeled as
Flax
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 534kcal | — |
| Protein | 18.29g | 37% |
| Total lipid (fat) | 42.16g | 54% |
| Fatty acids, total saturated | 3.663g | 18% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 28.88g | 11% |
| Fiber, total dietary | 27.3g | 98% |
| Total Sugars | 1.55g | — |
| Sodium, Na | 30mg | 1% |
Vitamins & Minerals
Calcium, Ca
255mg (32% NRV)
Calcium contributes to normal blood clotting EU register →
Calcium contributes to normal energy-yielding metabolism EU register →
Calcium contributes to normal muscle function EU register →
Calcium contributes to normal neurotransmission EU register →
Calcium contributes to the normal function of digestive enzymes EU register →
Calcium has a role in the process of cell division and specialisation EU register →
Calcium is needed for the maintenance of normal bones EU register →
Calcium is needed for the maintenance of normal teeth EU register →
Iron, Fe
5.73mg (41% NRV)
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium, K
813mg (41% NRV)
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium, Mg
392mg (105% NRV)
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus, P
642mg (92% NRV)
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc, Zn
4.34mg (43% NRV)
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper, Cu
1.22mg (122% NRV)
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese, Mn
2.482mg (124% NRV)
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Selenium, Se
25.4µg (46% NRV)
Selenium contributes to normal spermatogenesis EU register →
Selenium contributes to the maintenance of normal hair EU register →
Selenium contributes to the maintenance of normal nails EU register →
Selenium contributes to the normal function of the immune system EU register →
Selenium contributes to the normal thyroid function EU register →
Selenium contributes to the protection of cells from oxidative stress EU register →
Vitamin A, RAE0µg (0% NRV)
Vitamin C, total ascorbic acid0.6mg (1% NRV)
Vitamin D (D2 + D3)0µg (0% NRV)
Vitamin E (alpha-tocopherol)0.31mg (3% NRV)
Vitamin K (phylloquinone)4.3µg (6% NRV)
Thiamin
1.644mg (149% NRV)
Thiamine contributes to normal energy-yielding metabolism EU register →
Thiamine contributes to normal functioning of the nervous system EU register →
Thiamine contributes to normal psychological function EU register →
Thiamine contributes to the normal function of the heart EU register →
Riboflavin0.161mg (12% NRV)
Niacin
3.08mg (19% NRV)
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Vitamin B-6
0.473mg (34% NRV)
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Folate, total
87µg (44% NRV)
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Vitamin B-120µg (0% NRV)
Diet Compatibility
- VeganYes
Yes — Flax Seeds is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Flax Seeds is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Flax Seeds is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Flax Seeds is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Flax Seeds is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Flax Seeds is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Flax Seeds is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Flax Seeds is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Flax Seeds is keto-friendly (1.58 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Flax Seeds is low-carb (1.58 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Flax Seeds is low in sugar (1.55 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Flax Seeds is high in protein (18.29 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Flax Seeds is not low-fat (42.16 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Flax Seeds is not low-calorie (534 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Per USDA data, ground flaxseed's net carbohydrate works out to 11.3g per 100g (total carbs minus fiber). [6]
Whole flaxseed is reported low-FODMAP at about 14g (one tablespoon) per serving, per Monash University's testing as summarized by a registered dietitian. Ground flaxseed's threshold sits close by, at roughly 15g (one tablespoon).
Note: these gram figures come from secondary dietitian reporting of Monash's proprietary database, not a directly verified primary Monash page, so read the exact thresholds as approximate.
Note: lower-tier commercial allergy sites point to shared 2S-albumin proteins as a reason flaxseed allergy might cross-react with sesame, sunflower, and poppy seed. But a higher-tier academic case-literature review found no established clinical cross-reactivity — patients in that review tolerated all three foods after a confirmed flaxseed reaction.
Flagged, not resolved. [7]
Health Benefits
In hypertensive patients, flaxseed supplementation is linked to meaningful blood pressure drops, per a meta-analysis of 5 randomized controlled trials (Moghadam et al., 2024).
Systolic pressure fell by an average of 8.64 mmHg, and diastolic pressure fell by 4.87 mmHg, compared to control groups. [1]A larger meta-analysis pooling 11 studies and 14 trials found a smaller, but real, blood pressure benefit across a broader population, not just people with hypertension.
Systolic pressure dropped by an average of 1.77 mmHg, and diastolic pressure dropped by 1.58 mmHg, across that combined evidence base. [2]Flaxseed is also linked to modest cholesterol reductions, per Pan et al.'s meta-analysis of 28 randomized controlled trials in the American Journal of Clinical Nutrition.
Total cholesterol dropped by 0.1 mmol/L on average, and LDL ("bad") cholesterol dropped by 0.08 mmol/L, across the pooled trials. [3]Flaxseed is a major dietary source of lignans, plant compounds studied for a possible link to lower cancer risk.
Per the Linus Pauling Institute, a Swedish cohort of 51,823 postmenopausal women found this pattern held for breast cancer.
Women with the highest lignan intake (1,036 mg/day or more) had 17% lower risk of invasive breast cancer than those with the lowest intake (under 712 mg/day). [4]Per the USDA Agricultural Research Service, small studies point to flaxseed's potential role around cancer risk markers, not just cholesterol and blood pressure.
In postmenopausal women newly diagnosed with breast cancer, eating a 25 g flaxseed muffin daily for 40 days was linked to reduced tumor growth markers.
Separately, 30 g of flaxseed per day was linked to lower prostate-specific antigen (PSA) levels in men with a precancerous prostate condition. [5]
Storage & Buying Tips
Grind your flaxseed before eating it. Per the USDA Agricultural Research Service, whole seeds are more likely to pass through the body undigested, which means you absorb fewer of their nutrients than if they're ground.
Golden and brown flaxseed varieties are nutritionally almost identical, so pick whichever you prefer by taste or price. [5]
Frequently Asked Questions
How much flaxseed is safe to eat per day?
There's no official target amount. USDA's Agricultural Research Service points to roughly 1-2 tablespoons of ground flaxseed a day as a commonly used serving.
NIH's NCCIH finds limited amounts safe for short-term use, up to six months, whether as whole seed, lignan extract, or oil. Push much higher, though, and bloating, fullness, and diarrhea become more likely.
Worth noting: the clinical trials that found cardiovascular benefits from flaxseed generally used far larger doses, in the 30-50 gram range per day. [5]
Is flaxseed safe to eat during pregnancy or while breastfeeding?
Sources disagree here, so consider this an open question rather than a settled one. NIH's NCCIH says some research suggests flaxseed is possibly unsafe in pregnancy, though the evidence isn't conclusive.
Breastfeeding safety is even less studied.
A medically reviewed Healthline article disagrees, citing the American College of Obstetricians and Gynecologists (ACOG). ACOG lists flaxseed and flaxseed oil as omega-3 sources fine for pregnancy and nursing.
One point both agree on: raw or unripe flaxseed should be avoided outright, since it may contain toxic compounds. [8]
Can flaxseed interact with blood-thinning medication?
The risk is theoretical rather than confirmed, but real enough to flag. NIH's NCCIH notes flaxseed and flaxseed oil could plausibly interact with anticoagulants or antiplatelet drugs.
If you're on blood thinners, NCCIH advises talking with your health care provider before adding flaxseed or flaxseed oil to your diet. [8]
Can you be allergic to flaxseed, and what does a reaction look like?
Flaxseed allergy was long considered rare, but an academic review of the case literature suggests it's becoming more recognized. The review covered 13 previously published cases plus 2 new reports, mostly in middle-aged adults with no prior allergy history.
Symptoms typically show up within minutes of eating flaxseed. They range from hives and gastrointestinal distress to anaphylaxis, with hypotension, bronchospasm, and throat tightness among the more severe reactions.
Several of the documented cases needed emergency treatment with adrenaline, corticosteroids, or antihistamines. [9]
How should ground flaxseed be stored so it doesn't go rancid?
Grinding flaxseed cracks open its hull and exposes the oil-rich interior to air, light, and heat. That same oil is what makes flaxseed nutritious, and it oxidizes, or turns rancid, far faster once ground than the whole seed does.
USDA's Agricultural Research Service recommends grinding only what you'll use soon, then freezing the rest to slow that oxidation. An airtight, opaque container in the fridge works too if freezer space isn't an option.
Rancid flaxseed tends to smell or taste sour, bitter, or oddly like paint — a clear sign to toss it. [5]
Found in these products
5 products in our database contain Flax Seeds.
Thin-Sliced 21 Whole Grains And Seeds Organic Bread
Dave’s Killer Bread
Vegan, unclearGluten-Free, failsKeto, fails
Aussie Bites
Universal Bakery
Vegan, failsGluten-Free, failsKeto, fails
Almond Flour Crackers - Fine Ground Sea Salt
Simple Mills
Vegan, passesGluten-Free, passesKeto, fails
Crunchmaster Multi-Grain 6-Seed Crunchy Baked Rice Crackers
Crunchmaster
Vegan, passesGluten-Free, passesKeto, fails
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Seeds, flaxseed” (SR Legacy, fdcId 169414), updated 2026-08-27.
Research reviewed 2026-08-21.
- Moghadam et al., Clinical Nutrition Research (2024-10-28)
- pubmed.ncbi.nlm.nih.gov
- Pan et al., The American Journal of Clinical Nutrition (2009-06-09)
- Lignans | Linus Pauling Institute (2014-04-29)
- The benefits of flaxseed : USDA ARS
- Food Details | USDA FoodData Central
- Is Flaxseed Low FODMAP? Dietitian’s Guide to Flax for IBS and SIBO (2026-05-08)
- NCCIH — Flaxseed and Flaxseed Oil: Usefulness and Safety
- Mota et al., Porto Biomedical Journal (2024-10-24)