Calories in Flax seeds
Generic food Nuts and Seeds
Flax seeds contains 545 kcal per 100 g. A typical serving of 1 cup (168 g) provides about 916 kcal.
Roughly 62% of its calories come from fat, with 25% from carbohydrates and 13% from protein (estimated with general energy factors).
That is close to the median for nuts and seeds on FoodFactly (587 kcal per 100 g).
100 g provides 247% of the Daily Value for selenium, 149% of the Daily Value for copper and 89% of the Daily Value for magnesium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 545 kcal | |
| Total fat C | 37.3 g | 48% |
| Saturated fat C | 3.3 g | 16% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 37 mg | 2% |
| Total carbohydrates C | 34.4 g | 13% |
| Dietary fiber C | 23.1 g | 83% |
| Total sugars C | 1.6 g | |
| Protein C | 18 g | 36% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0.6 mg | 0.7% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0 mg | 0% |
| Vitamin K C | 3.7 µg | 3% |
| Thiamin (B1) C | 0.54 mg | 45% |
| Riboflavin (B2) C | 0.16 mg | 12% |
| Niacin (B3) C | 3.8 mg | 24% |
| Vitamin B6 C | 0.39 mg | 23% |
| Folate (B9) C | 41 µg | 10% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 78.7 mg | 14% |
| Calcium C | 230 mg | 18% |
| Iron C | 5.8 mg | 32% |
| Magnesium C | 372 mg | 89% |
| Phosphorus C | 556 mg | 44% |
| Potassium C | 793 mg | 17% |
| Zinc C | 4.7 mg | 43% |
| Copper C | 1.3 mg | 149% |
| Selenium C | 136 µg | 247% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 13%
- Carbohydrates 25%
- Fat 62%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein18 gbelow the median for nuts and seeds (median 19.3 g)
- Fiber23.1 gin the top quarter of nuts and seeds (median 7.4 g)
- Sugars1.6 gin the lowest quarter of nuts and seeds (median 4.7 g)
- Fat37.3 gin the lowest quarter of nuts and seeds (median 49.8 g)
- Saturated fat3.3 gin the lowest quarter of nuts and seeds (median 6.8 g)
- Sodium37 mgbelow the median for nuts and seeds (median 157 mg)
- Protein per 100 kcal3.3 gprotein density, useful for comparing foods with different calorie levels
- Water6.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 5.9 g |
|---|---|
| Polyunsaturated fat C | 24.7 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 5.3 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.008 g |
| SFA 16:0 C | 1.9 g |
| SFA 18:0 C | 1.2 g |
| MUFA 18:1 C | 5.8 g |
| PUFA 18:3 C | 19.4 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.024 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.16 g |
| MUFA 22:1 C | 0.013 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 651 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 6.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 41 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flaxseed, ground | 514 | 18 g | 34.4 g | 37.3 g |
| Flaxseed | 534 | 18.3 g | 28.9 g | 42.2 g |
| Seeds, sesame seed kernels, toasted, with salt added (decorticated) Cooked | 567 | 17 g | 26 g | 48 g |
| Seeds, sesame seed kernels, toasted, without salt added (decorticated) Cooked | 567 | 17 g | 26 g | 48 g |
| Chia seeds | 486 | 16.5 g | 42.1 g | 30.7 g |
| Seeds, sesame seeds, whole, roasted and toasted Cooked | 565 | 17 g | 25.7 g | 48 g |
| Chia seeds, dried Dried or dry | 486 | 16.5 g | 42.1 g | 30.7 g |
| Nuts, almonds, honey roasted, unblanched Cooked | 594 | 18.2 g | 27.9 g | 49.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in flax seeds?
100 g of flax seeds has 545 kcal. 1 cup (168 g): about 916 kcal.
Is flax seeds high in protein?
Flax seeds contains 18 g of protein per 100 g (36% of the 50 g Daily Value), or 30.2 g in 1 cup (168 g). About 13% of its calories come from protein. Compared with other nuts and seeds, that is below the median (median 19.3 g).
How many carbs are in flax seeds?
Flax seeds has 34.4 g of total carbohydrates per 100 g, including 23.1 g of fiber and 1.6 g of sugars.
How much fat is in flax seeds?
Flax seeds contains 37.3 g of fat per 100 g, of which 3.3 g is saturated (16% of the Daily Value).
What vitamins and minerals does flax seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (247% DV), copper (149% DV), magnesium (89% DV), Thiamin (B1) (45% DV) and phosphorus (44% DV). The full list is in the vitamins and minerals table above.
How much sodium is in flax seeds?
100 g contains 37 mg of sodium, 2% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707588. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.