🥜 Nuts & Seedsveganvegetariangluten free
🌱 Calories in Flaxseeds
Top plant source of omega-3 and lignans — linked to hormone and heart health
Per 100g
534kcal
18g
Protein
29g
Carbs
42g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 tbsp ground flaxseed (10g) |
|---|---|---|
| Calories | 534kcal | 53kcal |
| Protein | 18g | 1.8g |
| Total Carbs | 29g | 2.9g |
| — of which Sugar | 1.6g | 0.2g |
| Total Fat | 42g | 4.2g |
| Dietary Fibre | 27g | 2.7g |
| Sodium | 30mg | 3mg |
Macro Breakdown
Protein18g (72 kcal)
Carbohydrates29g (116 kcal)
Fat42g (378 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Calcium255mg
26% of daily reference intake
Iron5.7mg
41% of daily reference intake
Potassium813mg
23% of daily reference intake
Magnesium392mg
100% of daily reference intake
Omega-323g
100% of daily reference intake
✅ Key Nutrition Facts
- •23g omega-3 (ALA) per 100g — highest plant source of omega-3
- •27g fibre per 100g — amongst the highest of any food
- •Richest known source of lignans — plant antioxidants
- •Ground form is significantly better absorbed than whole seeds
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 1 tbsp (10g) | 10g | 53 kcal | 1.8g |
| 2 tbsp (20g) | 20g | 107 kcal | 3.6g |
| 100g | 100g | 534 kcal | 18g |
Frequently Asked Questions
How many calories in flaxseeds?+
Flaxseeds contain 534 calories per 100g. A tablespoon (10g) provides approximately 53 calories with 1.8g protein, 4.2g fat, and 2.7g fibre.
Should I eat whole or ground flaxseeds?+
Ground (milled) flaxseeds are significantly better for nutrition. Whole flaxseeds often pass through the digestive system undigested, meaning you absorb little of the omega-3 or lignans. Buy whole and grind fresh, or buy pre-ground and store in the fridge.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.