The Forktionary Angle
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Definition
Small, brown or golden seeds known for their rich content of omega-3 fatty acids, fiber, and lignans.
Sensory Profile
TasteNutty, Earthy, Mildly Bitter (if rancid)
TextureCrunchy (whole), Gummy/Gelatinous (ground, soaked), Mealy
AromaMildly nutty
AcidityLow
Technical Metrics
Nutrition Facts
Per 14g (2 tbsp ground) Calories534 kcal
Total Fat42.2 g
Saturated Fat3.7 g
Trans Fat0 g
Cholesterol0 mg
Protein18.3 g
Total Carbohydrate28.9 g
Dietary Fiber27.3 g
Total Sugars1.6 g
Calcium255 mg
Iron5.7 mg
Potassium813 mg
Chef’s Secret
To use as an egg substitute (flax egg), combine 1 tbsp ground flaxseed with 3 tbsp water; let sit 5 minutes until thick.
Substitutions
Best Match
Chia Seeds
1:1Excellent for binding, omega-3, and fiber; similar gel texture.
Ground Psyllium Husk
0.5:1Primarily for fiber and binding, less flavor/nutrition.
Hemp Seeds
1:1Good source of omega-3/protein, softer texture, nutty flavor.
Sesame Seeds
1:1Similar nutty flavor and texture in some applications, but different nutritional profile.
Buying Guide
Buy whole flaxseeds and grind them just before use for maximum freshness and nutrient absorption.
Flavor Pairings
Smoothies Yogurt Oatmeal Baked Goods Salads Bread.