Golden linseeds (golden flaxseeds) are a lighter-coloured variety of flaxseed with the same outstanding nutritional profile as brown flax: exceptional ALA omega-3 (the highest of any common food), soluble mucilaginous fibre, lignans, and useful magnesium and manganese. Their slightly milder flavour makes them popular for sprinkling on food whole — though they must be ground for full nutritional benefit.
Grind before use for maximum benefit; whole seeds pass through the gut largely intact. Store ground seeds in the fridge and use within 2-3 weeks. Add to porridge, smoothies, or bake into bread.
Where Golden linseed (flax) Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Chromium | 2.00 µg | 5% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 28.0 g | — | |
| Monounsaturated fat | 5.00 g | — | |
| Glutamic acid | 3.48 g | — | |
| Arginine | 2.20 g | — | |
| Aspartic acid | 1.65 g | — | |
| Leucine | 1.50 g | — | |
| Valine | 1.04 g | — | |
| Phenylalanine | 0.933 g | — | |
| Alanine | 0.915 g | — | |
| Serine | 0.915 g | — | |
| Proline | 0.915 g | — | |
| Isoleucine | 0.842 g | — | |
| Glycine | 0.824 g | — | |
| Threonine | 0.659 g | — | |
| Tyrosine | 0.641 g | — | |
| Lysine | 0.641 g | — | |
| Histidine | 0.476 g | — | |
| Methionine | 0.403 g | — | |
| Cysteine | 0.329 g | — | |
| Tryptophan | 0.275 g | — | |
| Plant sterols (total) | 300 mg | — | |
| β-Sitosterol | 210 mg | — | |
| Campesterol | 45.0 mg | — | |
| Stigmasterol | 45.0 mg | — | |
| Omega-3 (Alpha-linolenic acid) | 22.0 g | — | |
| Omega-6 (Linoleic acid) | 6.00 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →