Hazelnut
Chia Seed
Flax Seed
Naturally rich and slightly bitter, walnuts are a powerful brain-boosting snack loaded with healthy fats and nutrients. Just a small handful goes a long way in supporting heart and brain health.
35
1 tbsp
(10 grams, ground up*)
CAL
A
Nutri-Score
High in fiber, rich in omega-3 fatty acids (ALA), and packed with lignans, a powerful antioxidant.
Value per 100 grams & per cup (170g):
535 kcal | 910 kcal
Protein
18 grams | 30.5 grams
Fats
42 grams | 71.5 grams
Carbohydrates
30 grams | 50 grams
Fiber
27 grams | 45 grams
Vitamins & Nutrients
- Omega-3 fatty acids (ALA): Supports heart and brain health.
- Lignans: May reduce cancer risk and have antioxidant properties.
- Magnesium: Promotes muscle and nerve function.
- Thiamine (Vitamin B1): Supports energy metabolism.
- Selenium: Helps with immunity and thyroid function.
Satiety and Feelings
Flax seeds are excellent for keeping you full longer due to their high fiber content. Ground flax is easier to digest and more effective at delivering nutrients.
What does 100 g look like?
Roughly 10 tablespoons or a little more than half a cup of whole flax seeds.
What does 2000|2500 calories look like?
About 2.4 cups (400 grams | a little under 1 lb) of ground flax seeds
* Contains Monounsaturated Fats: Help reduce LDL (bad) cholesterol and support heart health.
Daily Value per 100 grams %
Did you know?
Flax seeds were cultivated as early as 3,000 BC in Babylon.
They were so valued in ancient Egypt that pharaohs were buried in linen made from flax.
King Charlemagne ordered his subjects to consume flax daily in the 8th century.
- Linseed oil, extracted from flax seeds, has been used for centuries as a base for traditional oil paints in fine art.
Flax seeds are one of the richest sources of lignans, which have both antioxidant and phytoestrogen properties.
Drawbacks ⚠️
Must be ground for full nutrient absorption—whole seeds often pass through undigested. *
High in fiber, which can cause bloating or gas if introduced too quickly.
Can interfere with certain medications or hormone-sensitive conditions—consult with a healthcare provider if needed.
