Flax Seeds Nutrition Facts: Calories, Vitamins & Minerals
Flax Seeds nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: tablespoon, 10 g |
|---|---|---|
| Calories | 534 kcal | 53 kcal |
| Energy (kilojoules) | 2,234 kJ | 223 kJ |
| Protein | 18 g | 1.8 g |
| Fat | 42 g | 4.2 g |
| incl. saturated | 3.7 g | 0.4 g |
| Total carbohydrates | 29 g | 2.9 g |
| incl. sugars | 1.6 g | 0.2 g |
| incl. fiber | 27 g | 2.7 g |
| Salt | 0.1 g | 0 g |
| Omega-3 (ALA) | 22,800 mg | 2,280 mg |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
534 kcal (2,234 kJ) per 100 g · P/F/C 18/42/29 g
Serving (tablespoon, 10 g) — 53 kcal (223 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: medium salt: low fiber: high
Are flax seeds healthy?
Yes. On their nutrient profile, flax seeds are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Plant omega-3 (ALA): about 2.3 g per serving, against an adequate intake of 1.1–1.6 g a day.
- Mostly unsaturated fat: saturated fat is 9% of the fat — 0.4 g per serving.
A typical serving (tablespoon, 10 g) has 53 kcal, 1.8 g protein, 4.2 g fat and 2.9 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Flaxseed is the richest everyday source of plant omega-3 (ALA). Ground seeds are absorbed better than whole ones.
protein 16%fat 83%carbs 1%
Vitamins and minerals in flax seeds
Per 100 g, the standouts are thiamin — 1.6 mg, 137% of the Daily Value (#1 of 16 in our nuts & seeds section); copper — 1.2 mg, 136% of the Daily Value; manganese — 2.5 mg, 108% of the Daily Value.
| Nutrient | Per 100 g | Serving: tablespoon, 10 g | % DV |
|---|---|---|---|
| Vitamin E | 0.31 mg | 0.03 mg | 0% |
| Vitamin K | 4.3 mcg | 0.43 mcg | 0% |
| Thiamin (B1) | 1.6 mg | 0.16 mg | 14% |
| Riboflavin (B2) | 0.16 mg | 0.02 mg | 1% |
| Niacin (B3) | 3.1 mg | 0.31 mg | 2% |
| Vitamin B6 | 0.47 mg | 0.05 mg | 3% |
| Folate (B9) | 87 mcg | 8.7 mcg | 2% |
| Potassium | 813 mg | 81 mg | 2% |
| Calcium | 255 mg | 26 mg | 2% |
| Magnesium | 392 mg | 39 mg | 9% |
| Phosphorus | 642 mg | 64 mg | 5% |
| Iron | 5.7 mg | 0.57 mg | 3% |
| Zinc | 4.3 mg | 0.43 mg | 4% |
| Copper | 1.2 mg | 0.12 mg | 14% |
| Manganese | 2.5 mg | 0.25 mg | 11% |
| Selenium | 25 mcg | 2.5 mcg | 5% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Seeds, flaxseed” (FDC ID 169414, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Flax Seeds calories by weight, 5–50 g
15 g of flax seeds has 80 calories and 20 g has 107. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 5 g | 27 | 0.9 / 2.1 / 1.4 | 1.4 |
| 10 g — typical serving | 53 | 1.8 / 4.2 / 2.9 | 2.7 |
| 15 g | 80 | 2.7 / 6.3 / 4.3 | 4.1 |
| 20 g | 107 | 3.6 / 8.4 / 5.7 | 5.4 |
| 30 g | 160 | 5.4 / 13 / 8.6 | 8.1 |
| 50 g | 267 | 9 / 21 / 14 | 14 |
Free to reuse with a link to the source, CC BY 4.0
Calories in flax seeds by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (3.5 g) | 19 | 0.6 / 1.5 / 1 |
| 1 tablespoon (10.4 g) | 56 | 1.9 / 4.4 / 3 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Flax Seeds: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Chia seeds | 486 | 17 / 31 / 42 |
| Flax seeds | 534 | 18 / 42 / 29 |
| Hulled hemp seeds | 553 | 32 / 49 / 8.7 |
Flax Seeds: more nutrition highlights
They have 2.7 g of fiber per serving — roughly 11% of the 25 g a day most adults fall short of.
What else to watch
- They're calorie-dense — 534 kcal per 100 g — so portion size matters most.
How much movement is one serving?
A serving (tablespoon, 10 g) is 53 kcal — roughly 17 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Flax Seeds: swaps and alternatives
No need to swap: flax seeds already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 1.6 g (red is over 22.5 g), saturated fat 3.7 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 10 g, a typical serving of flax seeds.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Flax Seeds | A | 53 | 1.8 | 2.7 |
| Pumpkin Seeds | A | 56 | 3 | 0.6 |
| Sesame Seeds | A | 57 | 1.7 | 1.7 |
Flax Seeds vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Flax Seeds | 534 | 18 / 42 / 29 |
| Cashews | 553 | 18 / 44 / 30 |
| Pistachios | 562 | 20 / 45 / 27 |
| Peanuts | 567 | 26 / 49 / 16 |
| Almonds | 579 | 21 / 50 / 22 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Peanut Butter | 588 | 25 / 50 / 20 |
FAQ
How many calories are in 100 g of flax seeds?
100 g of flax seeds has 534 calories, with 18 g protein, 42 g fat and 29 g carbohydrates (27 g fiber).
How many calories are in a serving of flax seeds?
A serving (tablespoon, 10 g) has 53 calories: 1.8 g protein, 4.2 g fat and 2.9 g carbs.
What are the macros of flax seeds?
Per 100 g: 18 g protein, 29 g carbs and 42 g fat. By calories that's about 16% protein, 1% carbs and 83% fat.
How long do you have to walk to burn a serving of flax seeds?
About 17 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person — that's the 53 calories in a serving (tablespoon, 10 g).
What vitamins and minerals are in flax seeds?
Per 100 g, flax seeds are richest in thiamin (1.6 mg, 137% DV), copper (1.2 mg, 136% DV), manganese (2.5 mg, 108% DV) — from USDA FoodData Central record 169414.
How many calories are in a tablespoon of flax seeds?
A level US tablespoon (14.8 ml, about 10.4 g) has 56 calories; a teaspoon (4.9 ml, 3.5 g) has 19.
How much fiber is in flax seeds?
100 g of flax seeds has 27 g of fiber; a serving (tablespoon, 10 g) has 2.7 g — 11% of the 25 g a day the WHO recommends.
How do the calories in flax seeds change with the type?
Per 100 g it ranges from 486 kcal (chia seeds) to 553 kcal (hulled hemp seeds); flax seeds is in between, at 534 kcal.
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