Flaxseed: calories and nutrition facts

Values per 100 g (3.5 oz) of edible portion, according to the USDA.

534 cal per 100 g (3.5 oz)

Summary per 100 g

Change the amount

Nutrient	Per 100 g (3.5 oz)	Per 1 tbsp, whole (10 g)	% DV*
Calories	534 cal	55 cal	3%
Total Fat	42.2 g	4.3 g	6%
Saturated Fat	3.7 g	0.4 g	2%
Trans Fat	no data
Cholesterol	0 mg	0 mg	0%
Sodium	30 mg	3 mg	0%
Total Carbohydrate	28.9 g	3.0 g	1%
Dietary Fiber	27.3 g	2.8 g	10%
Total Sugars	1.6 g	0.2 g
Protein	18.3 g	1.9 g	4%
Vitamin D	0.0 µg	0.0 µg	0%
Calcium	255 mg	26 mg	2%
Iron	5.7 mg	0.6 mg	3%
Potassium	813 mg	84 mg	2%

Full nutrition table

Energy and water
Nutrient	Per 100 g (3.5 oz)	Per 1 tbsp, whole (10 g)	% DV*
Calories	534 cal	55 cal	3%
Energy (kJ)	2,234 kJ	230 kJ
Water	7.0 %	0.7 %

Macronutrients
Nutrient	Per 100 g (3.5 oz)	Per 1 tbsp, whole (10 g)	% DV*
Total Fat	42.2 g	4.3 g	6%
Total Carbohydrate	28.9 g	3.0 g	1%
Dietary Fiber	27.3 g	2.8 g	10%
Total Sugars	1.6 g	0.2 g
Protein	18.3 g	1.9 g	4%

Fats
Nutrient	Per 100 g (3.5 oz)	Per 1 tbsp, whole (10 g)	% DV*
Saturated Fat	3.7 g	0.4 g	2%
Trans Fat	no data
Cholesterol	0 mg	0 mg	0%
Monounsaturated Fat	7.5 g	0.8 g
Polyunsaturated Fat	28.7 g	3.0 g
Butyric acid (4:0)	0.00 g	0.00 g
Caproic acid (6:0)	0.00 g	0.00 g
Caprylic acid (8:0)	0.00 g	0.00 g
Capric acid (10:0)	0.00 g	0.00 g
Lauric acid (12:0)	0.00 g	0.00 g
Myristic acid (14:0)	0.01 g	0.00 g
Palmitic acid (16:0)	2.17 g	0.22 g
Stearic acid (18:0)	1.33 g	0.14 g
Palmitoleic acid (16:1)	0.02 g	0.00 g
Oleic acid (18:1)	7.36 g	0.76 g
Gadoleic acid (20:1)	0.07 g	0.01 g
Erucic acid (22:1)	0.01 g	0.00 g
Linoleic acid (18:2)	5.90 g	0.61 g
Linolenic acid (18:3)	22.81 g	2.35 g
Stearidonic acid (18:4)	0.00 g	0.00 g
Arachidonic acid (20:4)	0.00 g	0.00 g
EPA (20:5 n-3)	0.00 g	0.00 g
DPA (22:5 n-3)	0.00 g	0.00 g
DHA (22:6 n-3)	0.00 g	0.00 g

Minerals
Nutrient	Per 100 g (3.5 oz)	Per 1 tbsp, whole (10 g)	% DV*
Sodium	30 mg	3 mg	0%
Calcium	255 mg	26 mg	2%
Iron	5.7 mg	0.6 mg	3%
Potassium	813 mg	84 mg	2%
Magnesium	392 mg	40 mg	10%
Phosphorus	642 mg	66 mg	5%
Zinc	4.3 mg	0.4 mg	4%
Copper	1.22 mg	0.13 mg	14%
Manganese	2.48 mg	0.26 mg	11%
Selenium	25.4 µg	2.6 µg	5%

Vitamins
Nutrient	Per 100 g (3.5 oz)	Per 1 tbsp, whole (10 g)	% DV*
Vitamin D	0.0 µg	0.0 µg	0%
Vitamin A (RAE)	0 µg	0 µg	0%
Retinol	0 µg	0 µg
Vitamin C	0.6 mg	0.1 mg	0%
Vitamin E (alpha-tocopherol)	0.31 mg	0.03 mg	0%
Vitamin K (phylloquinone)	4.3 µg	0.4 µg	0%
Thiamin (vitamin B1)	1.64 mg	0.17 mg	14%
Riboflavin (vitamin B2)	0.16 mg	0.02 mg	1%
Niacin (vitamin B3)	3.1 mg	0.3 mg	2%
Pantothenic acid (vitamin B5)	0.99 mg	0.10 mg	2%
Vitamin B6	0.47 mg	0.05 mg	3%
Folate (DFE)	87 µg	9 µg	2%
Vitamin B12	0.00 µg	0.00 µg	0%
Choline	79 mg	8 mg	1%

Other
Nutrient	Per 100 g (3.5 oz)	Per 1 tbsp, whole (10 g)
Ash	3.72 g	0.38 g
Alcohol (ethyl)	0.0 g	0.0 g
Caffeine	0 mg	0 mg

*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.

The USDA data has no value for this nutrient in Flaxseed.

Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.

Averages from analyzed samples and published sources. The food in front of you may vary.

Questions about Flaxseed

How many calories are in Flaxseed?

Flaxseed has 534 calories per 100 g (3.5 oz), according to the USDA. In 1 tbsp, whole (10 g), that is 55 calories.

Where do the values for Flaxseed come from?

From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.

Do the values apply to the brand I buy?

Not necessarily. These are averages for generic foods. For packaged products, go by the label.

Similar foods

Data source

USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 169414: “Seeds, flaxseed”.

Data version: usdasr2018-b6d8398e.

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