Linseeds are popular because of their fibre, omega-3 fatty acids, vitamins and minerals. What is less well known is that they naturally contain cyanogenic glycosides, which can release hydrocyanic acid when chewed, ground or crushed.
However, heating them – for example, during baking or cooking – significantly reduces this risk.
According to the German Federal Institute for Risk Assessment (BfR), up to 15–20 g of ground raw linseeds per day is safe for adults. Lower intake levels apply to children, however, as they are more sensitive to hydrocyanic acid due to their lower body weight and a detoxification mechanism that is not yet fully developed. Young children should therefore avoid raw, ground linseeds where possible. The BfR recommends a maximum of 4 g per day for children aged 4 and over.
Please note: Products bearing the warning ‘Use only for cooking and baking. Do not consume raw!’ should only be consumed after appropriate preparation to rule out the intake of harmful amounts of hydrocyanic acid!
Furthermore, linseeds may contain relatively high levels of cadmium. In this regard, the BfR recommends that adults consume no more than 20 g of linseeds per day.
Communication 034/2026 from the Federal Institute for Risk Assessment:
https://www.bfr.bund.de/mitteilung/blausaeure-und-cadmium-in-leinsamen/
