Calories in Flaxseeds
Flaxseeds contains 534 calories per 100g (53 cal per 1 tablespoon). High in protein with 18g per 100g. Excellent source of fiber with 27g per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
Good Protein Source
18g protein per 100g
High Fiber
27g fiber per 100g
Low Sugar
Only 1.6g sugar per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
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About Flaxseeds Nutrition
Flaxseeds (also called linseeds) are tiny nutritional powerhouses that have been cultivated for over 6,000 years. These small brown or golden seeds are among the richest plant sources of omega-3 fatty acids and contain exceptional amounts of fiber and lignans. Flaxseeds have gained popularity as a superfood for heart and digestive health.
With 534 calories per 100 grams, Flaxseeds provides 18g of protein,29g of carbohydrates, and 42g of fat.
Macronutrient Breakdown
- Protein: 18g - 13% of calories
- Carbohydrates: 29g - 22% of calories
- Fat: 42g - 71% of calories
Health Benefits of Flaxseeds
- Richest plant source of alpha-linolenic acid (ALA) omega-3 fatty acids
- Exceptionally high in both soluble and insoluble fiber (27g per 100g)
- Contains lignans with antioxidant and phytoestrogen properties
- High-quality plant protein with 18g per 100g
- May help lower cholesterol and support heart health
- Supports digestive regularity and gut health
How to Eat Flaxseeds
Ground flaxseed is better absorbed than whole seeds. Add to smoothies, oatmeal, yogurt, or baked goods. Use flax eggs (1 tbsp ground flax + 3 tbsp water) as a vegan egg substitute. Sprinkle on salads or mix into homemade energy bars. Start with 1 tablespoon daily and increase gradually to avoid digestive discomfort.
Selection and Storage
Whole flaxseeds store for up to a year in a cool, dark place. Ground flaxseed spoils quickly due to oils - store in the refrigerator or freezer for up to 3 months. Buy whole seeds and grind small batches as needed. Golden and brown flaxseeds have similar nutrition. Avoid rancid-smelling flaxseed.
Dietary Considerations
Flaxseeds are high in calories (534 per 100g) due to healthy fats, so portion control matters. They're naturally gluten-free, vegan, and keto-friendly. The high fiber may cause bloating initially - increase intake gradually. Drink plenty of water when consuming flaxseed. Those on blood thinners should consult their doctor due to omega-3 content.
Frequently Asked Questions About Flaxseeds
How many calories are in a tablespoon of flaxseed?
One tablespoon of whole flaxseed (about 10g) contains approximately 55 calories. Ground flaxseed is slightly more calorie-dense at about 37 calories per tablespoon (7g) because it's more compact. Despite being calorie-dense, flaxseeds are highly nutritious.
Is flaxseed good for weight loss?
Yes, flaxseed can support weight loss despite being calorie-dense. Its high fiber content (27g per 100g) promotes fullness and satiety. The soluble fiber forms a gel that slows digestion, helping you feel full longer. Studies suggest 2-3 tablespoons daily may help reduce body weight.
Should I eat flaxseed whole or ground?
Ground flaxseed is recommended because whole seeds often pass through the digestive system undigested. Grinding breaks the hard outer shell, allowing your body to absorb the omega-3s, fiber, and lignans. Grind fresh or buy pre-ground and store in the freezer.
How much flaxseed should I eat daily?
The recommended amount is 1-2 tablespoons (10-20g) of ground flaxseed daily, providing 55-110 calories. This amount delivers significant omega-3s and fiber without excessive calories. Start with 1 teaspoon and gradually increase to avoid digestive issues.
What are the side effects of eating too much flaxseed?
Consuming too much flaxseed (more than 5 tablespoons daily) may cause bloating, gas, abdominal pain, or diarrhea due to high fiber content. The omega-3s may interact with blood thinners. Always drink plenty of water with flaxseed, as fiber absorbs liquid and may cause constipation if you don't stay hydrated.
Is flaxseed better than chia seeds?
Both are excellent superfoods with different strengths. Flaxseed has more omega-3s (22.8g vs 17.8g per 100g) and is cheaper. Chia seeds have more fiber (34g vs 27g) and don't need grinding. Both support heart health, digestion, and weight management. Consider including both in your diet.
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Data Source
USDA Verified DataAll nutrition values are verified from USDA laboratory analysis.
Learn how to use this data →Nutrition Guides
Data Accuracy Note: Nutrition values are based on USDA FoodData Central laboratory analysis. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.