Know what’s on your plate
Flaxseed
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 534 kcal —
- Protein 18 g 37%
- Carbohydrate 1.6 g 1%
- Fat 42 g 54%
- Saturated fat 3.7 g 18%
- Fibre 27 g 98%
- Sugars 1.6 g —
- Sodium 30 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0.6 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.31 mg 2%
- Vitamin K 4.3 µg 4%
- Thiamin (B1) 1.6 mg 137%
- Riboflavin (B2) 0.16 mg 12%
- Niacin (B3) 3.1 mg 19%
- Pantothenic acid (B5) 0.99 mg 20%
- Vitamin B6 0.47 mg 28%
- Folate (B9) 87 µg 22%
- Vitamin B12 0 µg 0%
- Choline 78.7 mg 14%
Minerals
- Calcium 255 mg 20%
- Iron 5.7 mg 32%
- Magnesium 392 mg 93%
- Phosphorus 642 mg 51%
- Potassium 813 mg 17%
- Zinc 4.3 mg 39%
- Copper 1.2 mg 136%
- Manganese 2.5 mg 108%
- Selenium 25.4 µg 46%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 534 | 18 g | 1.6 g | 42 g |
| 1 × tbsp, whole | 10.3 g | 55 | 1.9 g | 0.2 g | 4.3 g |
| 1 × cup, whole | 168 g | 897 | 31 g | 2.7 g | 71 g |
| 1 × tbsp, ground | 7 g | 37 | 1.3 g | 0.1 g | 3 g |
| 1 × tsp, whole | 3.4 g | 18 | 0.6 g | 0.1 g | 1.4 g |
| 1 × tsp, ground | 2.5 g | 13 | 0.5 g | 0 g | 1.1 g |
| 2 × tbsp, whole | 20.6 g | 110 | 3.8 g | 0.3 g | 8.7 g |
| ½ × tbsp, whole | 5.2 g | 28 | 0.9 g | 0.1 g | 2.2 g |
| 3 × tbsp, whole | 30.9 g | 165 | 5.7 g | 0.5 g | 13 g |
| 4 × tbsp, whole | 41.2 g | 220 | 7.5 g | 0.7 g | 17 g |
Similar foods
- Flaxseed oilcold pressed884 kcal / 100 g
- Linseed or flaxseed seed450 kcal / 100 g
- Flaxseed flour473 kcal / 100 g
- Brown flaxseedseed533 kcal / 100 g
- Linseed or flaxseed oil884 kcal / 100 g
- Linseed477 kcal / 100 g
- Flax seeds564 kcal / 100 g
- Linseed flax seed470 kcal / 100 g
- Flax540 kcal / 100 g
- Whole linseed531 kcal / 100 g
Questions about Flaxseed
Should you grind flaxseed before eating it?
Grinding it helps you access the seed’s nutrients; whole seeds can pass through your gut largely intact. Grind small amounts as needed in a coffee or spice grinder, or buy ground flaxseed and keep it tightly sealed in the fridge.
How do you use flaxseed instead of an egg in baking?
Mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and leave it for 5–10 minutes until gel-like. Use it to replace one egg in biscuits, muffins or pancakes; it is less suitable for recipes that rely on eggs to rise or set firmly.
How can you add flaxseed to porridge or yoghurt?
Stir in a teaspoon or tablespoon of ground flaxseed just before serving, then add a splash of milk or water if it thickens too much. It also works in overnight oats, smoothies and pancake batter.
How should you store flaxseed?
Keep whole seeds in an airtight container in a cool, dark cupboard. Ground flaxseed goes stale more quickly, so store it in a sealed container in the fridge and use it promptly; you can freeze it for longer storage.
Can you toast flaxseed, and how?
Yes. Toast whole seeds in a dry frying pan over medium-low heat for about 3–5 minutes, stirring often, until they smell nutty and may begin to pop. Let them cool before adding to bread, salads or porridge.
What is the difference between flaxseed and flaxseed oil?
Flaxseed provides fibre, while the oil contains virtually none: flaxseed has 27 g of fibre per 100 g, compared with 0 g in flaxseed oil. The oil is also more concentrated in fat, with 99.8 g per 100 g versus 42 g in the seeds.
Is flaxseed a good source of omega-3?
Yes. Its fat includes alpha-linolenic acid (ALA), a plant-based omega-3; a tablespoon of whole flaxseed, about 10 g, provides roughly 4.2 g of total fat, much of it unsaturated.
How much flaxseed is a sensible amount to add to food?
A tablespoon of whole flaxseed weighs about 10 g, while a tablespoon of ground flaxseed is about 7 g. That ground portion provides 1.9 g of fibre, so add it gradually and drink enough fluid, particularly if you are not used to eating much fibre.
Source: USDA FoodData Central 169414 · per 100 g · carbohydrate per EU label, fibre excluded
