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Home / Health Tools / Food Benefits A–Z / Flaxseed Benefits & Nutrition

Flaxseed Benefits & Nutrition

Flaxseed benefits: nutrition per 100 g (534 kcal, 27.3 g fibre), how much to eat a day, who should be careful and its season in India. Also called Alsi.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated

Alsi · Seeds, nuts & grains

  • 534 kcalenergy
  • 18.3 gprotein
  • 27.3 gfibre
  • Year-roundbest season in India

Per 100 g (whole seeds)

Health benefits of flaxseed

  • The richest common plant source of omega-3 ALA.
  • High in fibre, which may support regular digestion.
  • Contains lignans; studies suggest regular ground flaxseed may modestly lower blood pressure and cholesterol.
  • Is a source of magnesium.

How to eat it

Eat ground (whole seeds pass through undigested): stir into atta, raita, smoothies or oats. Store ground flax in the fridge.

How much a day: 1–2 tbsp ground (7–14 g).

Who should be careful

  • Drink plenty of water with it.
  • If you take blood-thinning or diabetes medicine, ask your doctor about large daily amounts.
  • Avoid if you have a bowel obstruction.

Best season in India

Year-round. See the month-by-month seasonal chart →

Frequently asked questions

What are the health benefits of flaxseed?

The richest common plant source of omega-3 ALA. High in fibre, which may support regular digestion. Contains lignans; studies suggest regular ground flaxseed may modestly lower blood pressure and cholesterol.

How much flaxseed can I have a day?

1–2 tbsp ground (7–14 g). Eat ground (whole seeds pass through undigested): stir into atta, raita, smoothies or oats. Store ground flax in the fridge.

Who should be careful with flaxseed?

Drink plenty of water with it. If you take blood-thinning or diabetes medicine, ask your doctor about large daily amounts. Avoid if you have a bowel obstruction.

When is flaxseed in season in India?

Year-round.

Please note: Values are approximate; they vary by recipe, brand, variety and portion size. This page is general information, not medical advice — if you are pregnant, have diabetes, kidney disease, high blood pressure or another condition, or take regular medicines, talk to your doctor or a registered dietitian before changing your diet.

More seeds, nuts & grains

🥗 Chia seeds🥗 Sabja seeds🎃 Pumpkin seeds🥗 Sesame seeds🌰 Almonds🧠 Walnuts🥜 Pistachios🥜 Peanuts🥗 Makhana🌾 Ragi🥣 Oats🍚 Quinoa🌾 Bajra🥗 Chickpeas

← All foods A–Z

Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: · How we write and review content