Flaxseed products offer omega-3 fatty acids to support heart health and brain development. Flaxseed meal provides a number of additional nutritional advantages over the oil, including fiber and protein. Flaxseed oil, pressed from whole flaxseeds, may be more convenient to incorporate on a daily basis.
Calories and Macronutrients
One tablespoon of ground flaxseeds, or flaxseed meal, contains 37 calories compared to the 124 calories in 1 tablespoon of flaxseed oil. The meal contains 3 grams of fat, while the oil offers 14 grams. The oil provides 7,196 milligrams of omega-3 fats and the meal 1,597 milligrams per tablespoon. The American Heart Association recommends between 1 and 4 grams of omega-3 fatty acids per day, depending on your condition. The oil provides no protein or carbohydrates. Flaxseed meal contains about 2 grams carbohydrates per tablespoon, almost all of which is fiber. The fiber in flaxseed meal makes it more helpful than the oil in treating constipation and lowering cholesterol. The fiber may also help stabilize blood sugar levels. Flaxseed meal provides 1.3 grams of protein.
Vitamins and Minerals
The oil provides no vitamins or minerals. The meal, however, has B complex vitamins such as thiamine, riboflavin, niacin, folate, B-6 and pantothenic acid. Flaxseed meal is also a source of calcium, magnesium and phosphorus for strong bones. Each tablespoon offers 2 percent of the daily value for iron, potassium and zinc based on a 2,000-calorie diet. You also get the trace minerals selenium, manganese and copper in flaxseed meal.
Lignans
Lignans, a chemical found in plants, are present only in the flaxseed meal. These phytochemicals have antioxidant properties, fighting off disease-causing free radicals and helping to reduce inflammation and chronic illness. Because of the lignans, flaxseed meal, but not the oil, may have anti-cancer properties; but more research must be conducted to prove this definitively.
Considerations
Flaxseeds and flaxseed oil turn rancid quickly, so buy small quantities often and store in your refrigerator. You can use the two products similarly -- blending them into smoothies, serving over salad or stirring into cereal. Flaxseed oil is sensitive to heat – the heart-healthy omega-3 fatty acids break down – so use it in cold preparations only. If you purchase whole flaxseeds, be sure to grind them into meal before consuming to release their nutrients.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- AskDrSears.com: Flax Seeds and Flax Oil
- HealthAliciousNess.com: Nutrition Facts Comparison Tool: Seeds, Flaxseed, Flaxseed Oil
- USDA Nutrient Database: Flaxseed Oil; Seeds, Flaxseeds
- Mayo.com; Flaxseed and Flaxseed Oil; August 2011
- MedlinePlus: Flaxseed Oil
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