Also known as: Alsi
37 kcal
Calories
1.3 g
Protein
2 g
Carbohydrates
3 g
Fat
1.9 g
Fibre
Micronutrient Highlights
Omega-3 fatty acids (ALA): A genuinely rich plant-based source
Lignans: Plant compounds studied for their antioxidant properties
Common Uses: Ground and sprinkled over rotis, added to smoothies, or mixed into chutneys.
Best Time to Eat: Works well stirred into breakfast — oats, smoothies, or dosa/roti dough.
Portion Guidance: About 1-2 tablespoons of ground flaxseed a day is a commonly suggested portion.
Why It's Healthy
A genuinely concentrated source of plant-based omega-3s and fibre in a very small serving.
Possible Disadvantages
Whole (unground) flaxseeds pass through digestion largely intact, so grinding them is genuinely important to actually access their nutrients.
Who Benefits Most
Vegetarians and vegans looking for a plant-based omega-3 and fibre source.
Who Should Consume in Moderation
Introduce gradually — a large sudden increase in fibre from any source can cause temporary bloating.
Traditional Indian Uses
Ground flaxseed chutney (alsi chutney) is a traditional preparation in parts of Maharashtra and Central India.
Modern Nutritional Evidence
Ground flaxseed's fibre and ALA content is genuinely well-documented; grinding is specifically noted as improving nutrient availability compared with whole seeds.
Cooking Tips
Grind in small batches using a dry grinder, since ground flaxseed loses freshness faster than whole seeds.
Storage Tips
Store whole seeds at room temperature; refrigerate ground flaxseed in an airtight container to slow spoilage.
Healthier Substitute
Chia seeds
A similar plant-based omega-3 and fibre source that doesn't need grinding first.