Calories in flaxseed.
534 kcal per 100 g.
Seeds, flaxseed · SR Legacy (2018-04) · USDA FDC 169414
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 534 kcal | 534 kcal |
| Protein | 18.3 g | 18.3 g |
| Carbohydrates | 28.9 g | 28.9 g |
| Fat | 42.2 g | 42.2 g |
| Fibre | 27.3 g | 27.3 g |
| Sugars | 1.55 g | 1.55 g |
| Saturated fat | 3.66 g | 3.66 g |
| Sodium | 30 mg | 30 mg |
| Salt (calculated from sodium) | 0.08 g | 0.08 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.31 mg | 0.31 mg |
| Vitamin K (phylloquinone) | 4.3 ug | 4.3 ug |
| Vitamin C | 0.6 mg | 0.6 mg |
| Thiamin | 1.64 mg | 1.64 mg |
| Riboflavin | 0.16 mg | 0.16 mg |
| Niacin | 3.08 mg | 3.08 mg |
| Vitamin B6 | 0.47 mg | 0.47 mg |
| Folate, total | 87 ug | 87 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 813 mg | 813 mg |
| Calcium | 255 mg | 255 mg |
| Phosphorus | 642 mg | 642 mg |
| Magnesium | 392 mg | 392 mg |
| Iron | 5.73 mg | 5.73 mg |
| Zinc | 4.34 mg | 4.34 mg |
| Selenium | 25.4 ug | 25.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 1.22 mg | 1.22 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Flaxseed is 534 kcal per 100 g with 42.2 g of fat, much of it the omega-3 fat that is the reason to eat it. Whole seeds pass through largely undigested, so grinding is not optional if the nutrition is the point — and ground flax oxidises quickly, which is why it is best ground fresh or kept cold. Grinding changes the volume per spoon and not the energy per gram.
Logging this food
USDA lists both states and they differ: a tablespoon whole is 10 g and 55 kcal, a tablespoon ground is 7 g and 37, a teaspoon whole 3 g and 18, ground 3 g and 13. A cup whole is 168 g and 897. Ground flax is fluffier, so a spoon of it weighs less — log the state you are spooning.
Swaps and alternatives
Chia seeds are 486 kcal per 100 g and also carry omega-3, with more fibre and no need to grind. Sunflower seeds are 584 and a different proposition entirely — a snack rather than a supplement. Between chia and flax the calorie difference over a daily tablespoon is under twenty.