Whole Flax or Ground? How to Choose the Right One

Flaxseed has become a pantry staple for health-conscious shoppers, and for good reason: 

It's packed with omega-3 fatty acids, dietary fiber, lignans, and essential minerals that support digestion, heart health, and energy levels. 

But here’s a question we hear often: should you buy whole flaxseed or ground?

At Premium Gold, we’ve been farming flax for more than 100 years. From seed to shelf, we’ve fine-tuned every step to deliver the most nutrient-rich, best-tasting golden flaxseed available. 

We offer both whole and ground flaxseed products, so let’s break down how to choose the right one for your lifestyle.

Ground vs Whole Flaxseed: Quick Comparison

Here’s a snapshot of how ground and whole flax compare:

*Shelf life reflects our True Cold Milled™ process. We developed our True Cold Milled process to gently mill flaxseed without heat, to protect the omega-3s, extend shelf life naturally, and eliminate bitterness. 

Digestion & Absorption

Lots of people are surprised to learn that whole flaxseed often passes through the digestive tract intact, which means your body doesn’t absorb the nutrients.

Ground flaxseed, on the other hand, makes the omega-3s, lignans, and fiber available for absorption.

At Premium Gold, we cold mill our flax in a way that preserves flavor and nutrition. Unlike conventional grinding, our True Cold Milled process avoids heat or light exposure, which can degrade nutrients.

We recommend grinding our natural or organic Whole Golden Flaxseed right before consuming at home. 

Why Premium Gold Flaxseed is Best

Flaxseed isn’t a trend to us, it’s a tradition we’ve cultivated for more than a century.

• 100+ years of family farming experience
• We grow only golden flaxseed, chosen for its smooth, buttery flavor
• Non-GMO Project Verified, pesticide free, and grown from heritage seed
• Certified Organic, FDA-inspected, kosher facilities
• True Cold Milled™ to preserve nutrients and extend shelf life
• 100% Made in the USA

From planting to packaging, we handle every step ourselves. That means you know exactly where your flaxseed comes from, and that it meets the highest standards for taste and quality.

Taste the difference—shop Premium Gold® flax

Ground Flaxseed Uses & Storage Tips

If you’re looking for convenience and maximum nutrition from your flaxseed, ground flax is your go-to.

It’s great for:

• Blending into smoothies
• Stirring into oatmeal or yogurt
• Replacing eggs in baking (1 Tbsp flax + 3 Tbsp water = 1 egg)
• Adding fiber to baked goods

Storage Tips:

• Shelf-stable up to 24 months after opening.
• Once opened, store in the fridge. 

All of our ground flaxseed is milled using our True Cold Milled process, locking in nutrients without affecting flavor.

Whole Flaxseed: When and How to Use It

Whole flaxseed is great if you like to grind it fresh at home or add a bit of texture to your meals.

Best for:

• Grinding yourself in a coffee grinder or high-speed blender
• Topping toast, salads, and cereals for crunch
• Those who want to stock up: shelf life is 4 years unopened, and Premium Gold’s whole flaxseed does not require refrigeration. 

Storage Tips:

• Store whole flaxseed in a cool, dry place
• After grinding, keep it in the refrigerator and use within 7 days for best freshness

Shop Premium Gold® whole flax for grinding at home

Which One Should You Choose?

Still not sure which is right for you? Here’s a quick rule of thumb:

• Choose ground flaxseed if you want easy digestion, convenience, and maximum nutrition.
• Choose whole flaxseed if you enjoy grinding it fresh or need a product with longer storage life.

The good news? Premium Gold offers both, with the same high-quality golden flaxseed and transparent sourcing you can trust.

Want to compare other seeds? Read our guide on Chia vs Flax vs Hemp

FAQs - Ground vs Whole Flaxseed

Is it better to eat flaxseed whole or ground? 

It’s better to eat flaxseed ground because whole seeds often pass through your system undigested. Ground flaxseed allows your body to absorb the nutrients, especially fiber, lignans, and omega-3s.

Can I substitute whole flaxseed for ground flaxseed? 

You can, but it depends on the recipe. If you’re baking or want the nutritional benefits, stick with ground flaxseed. Whole flaxseed can offer texture but won’t deliver the same nutrient absorption.

How much ground flaxseed equals whole flaxseed? 

One tablespoon of whole flaxseed yields roughly one tablespoon of ground flaxseed after grinding. But only ground flaxseed provides the full nutritional benefit.

Which type of flaxseed is healthiest? 

Ground flaxseed is typically the healthiest choice for most people. It delivers better absorption and is easier to incorporate into everyday meals.

Shop all Premium Gold® flax products.