Calories in Flaxseed
Generic food Nuts and Seeds
Flaxseed contains 534 kcal per 100 g. A typical serving of 1 tbsp, ground (7 g) provides about 37 kcal.
Roughly 67% of its calories come from fat, with 20% from carbohydrates and 13% from protein (estimated with general energy factors).
That is close to the median for nut and seed products on FoodFactly (574 kcal per 100 g).
100 g provides 137% of the Daily Value for Thiamin (B1), 136% of the Daily Value for copper and 108% of the Daily Value for manganese.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 534 kcal | |
| Total fat M | 42.2 g | 54% |
| Saturated fat C | 3.7 g | 18% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 30 mg | 1% |
| Total carbohydrates C | 28.9 g | 11% |
| Dietary fiber M | 27.3 g | 98% |
| Total sugars ? | 1.6 g | |
| Protein M | 18.3 g | 37% |
| Vitamin A M | 0 µg | 0% |
| Vitamin C M | 0.6 mg | 0.7% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.31 mg | 2% |
| Vitamin K M | 4.3 µg | 4% |
| Thiamin (B1) M | 1.6 mg | 137% |
| Riboflavin (B2) M | 0.16 mg | 12% |
| Niacin (B3) M | 3.1 mg | 19% |
| Pantothenic acid (B5) M | 0.99 mg | 20% |
| Vitamin B6 M | 0.47 mg | 28% |
| Folate (B9) C | 87 µg | 22% |
| Vitamin B12 M | 0 µg | 0% |
| Choline ? | 78.7 mg | 14% |
| Calcium M | 255 mg | 20% |
| Iron M | 5.7 mg | 32% |
| Magnesium M | 392 mg | 93% |
| Phosphorus M | 642 mg | 51% |
| Potassium M | 813 mg | 17% |
| Zinc M | 4.3 mg | 39% |
| Copper M | 1.2 mg | 136% |
| Manganese M | 2.5 mg | 108% |
| Selenium M | 25.4 µg | 46% |
% 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 20%
- Fat 67%
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
- Protein18.3 gabove the median for nut and seed products (median 16.1 g)
- Fiber27.3 gin the top quarter of nut and seed products (median 8.4 g)
- Sugars1.6 gin the lowest quarter of nut and seed products (median 4.2 g)
- Fat42.2 gbelow the median for nut and seed products (median 48.8 g)
- Saturated fat3.7 gbelow the median for nut and seed products (median 5.6 g)
- Sodium30 mgabove the median for nut and seed products (median 18 mg)
- Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
- Water7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 7.5 g |
|---|---|
| Polyunsaturated fat C | 28.7 g |
Sugars and starch (6)
| Sucrose M | 1.2 g |
|---|---|
| Glucose M | 0.4 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose Z | 0 g |
Amino acids (19)
| Tryptophan M | 0.3 g |
|---|---|
| Threonine M | 0.77 g |
| Isoleucine M | 0.9 g |
| Leucine M | 1.2 g |
| Lysine M | 0.86 g |
| Methionine M | 0.37 g |
| Cystine M | 0.34 g |
| Phenylalanine M | 0.96 g |
| Tyrosine M | 0.49 g |
| Valine M | 1.1 g |
| Arginine M | 1.9 g |
| Histidine M | 0.47 g |
| Alanine M | 0.93 g |
| Aspartic acid M | 2 g |
| Glutamic acid M | 4 g |
| Glycine M | 1.2 g |
| Proline M | 0.81 g |
| Serine M | 0.97 g |
| Hydroxyproline M | 0.18 g |
Individual fatty acids (26)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) C | 5.9 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.008 g |
| SFA 16:0 M | 2.2 g |
| SFA 18:0 M | 1.3 g |
| SFA 20:0 M | 0.052 g |
| MUFA 18:1 C | 7.4 g |
| PUFA 18:3 C | 22.8 g |
| PUFA 20:4 I | 0 g |
| SFA 22:0 M | 0.052 g |
| MUFA 16:1 M | 0.024 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 M | 0.067 g |
| MUFA 22:1 M | 0.013 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
| SFA 15:0 M | 0.005 g |
| SFA 17:0 M | 0.018 g |
| SFA 24:0 M | 0.031 g |
| MUFA 24:1 c M | 0.064 g |
| PUFA 20:2 n-6 c,c M | 0.007 g |
Carotenoids (14)
| Beta-carotene M | 0 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 651 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 20 mg |
| Tocopherol, delta M | 0.35 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Sterols (3)
| Stigmasterol M | 11 mg |
|---|---|
| Campesterol M | 45 mg |
| Beta-sitosterol M | 90 mg |
Other components (13)
| Water M | 7 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 3.7 g |
| Theobromine Z | 0 mg |
| Energy C | 2,234 kJ |
| Vitamin A, IU M | 0 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 87 µg |
| Betaine M | 3.1 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Flaxseed
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flax seeds | 545 | 18 g | 34.4 g | 37.3 g |
| Flaxseed, ground | 514 | 18 g | 34.4 g | 37.3 g |
| Chia seeds | 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 |
| Almonds | 579 | 21.2 g | 21.6 g | 49.9 g |
| Sunflower seeds, plain, salted | 575 | 19.1 g | 23.8 g | 49.2 g |
| Sunflower seeds, plain, unsalted | 582 | 19.3 g | 24.1 g | 49.8 g |
| Sunflower seeds, NFS | 582 | 19.3 g | 24.1 g | 49.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in flaxseed?
100 g of flaxseed has 534 kcal. 1 tbsp, ground (7 g): about 37 kcal. 1 tsp, ground (2.5 g): about 13 kcal. 1 tsp, whole (3.4 g): about 18 kcal.
Is flaxseed high in protein?
Flaxseed contains 18.3 g of protein per 100 g (37% of the 50 g Daily Value), or 1.3 g in 1 tbsp, ground (7 g). About 13% of its calories come from protein. Compared with other nut and seed products, that is above the median (median 16.1 g).
How many carbs are in flaxseed?
Flaxseed has 28.9 g of total carbohydrates per 100 g, including 27.3 g of fiber and 1.6 g of sugars.
How much fat is in flaxseed?
Flaxseed contains 42.2 g of fat per 100 g, of which 3.7 g is saturated (18% of the Daily Value).
What vitamins and minerals does flaxseed contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (137% DV), copper (136% DV), manganese (108% DV), magnesium (93% DV) and phosphorus (51% DV). The full list is in the vitamins and minerals table above.
How much sodium is in flaxseed?
100 g contains 30 mg of sodium, 1% of the 2,300 mg Daily Value.
Does flaxseed have the same nutrition not specified and dried or dry?
No. Per 100 g, flaxseed has 534 kcal, while seeds, sisymbrium sp. seeds, whole, dried has 318 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 169414. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Seeds, flaxseed". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.