Know what’s on your plate
Flaxseed oil
Calories & nutrition facts
cold pressed
Nutrition facts
Per 100 g% DV- Calories 884 kcal —
- Protein 0.1 g 0%
- Carbohydrate 0 g 0%
- Fat 100 g 128%
- Saturated fat 9 g 45%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 0 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.47 mg 3%
- Vitamin K 9.3 µg 8%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0 mg 0%
- Niacin (B3) 0 mg 0%
- Vitamin B6 0 mg 0%
- Folate (B9) 0 µg 0%
- Vitamin B12 0 µg 0%
- Choline 0.2 mg 0%
Minerals
- Calcium 1 mg 0%
- Iron 0 mg 0%
- Magnesium 0 mg 0%
- Phosphorus 1 mg 0%
- Potassium 0 mg 0%
- Zinc 0.07 mg 1%
- Copper 0 mg 0%
- Manganese 0 mg 0%
- Selenium 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 884 | 0.1 g | 0 g | 100 g |
| 1 × tbsp | 13.6 g | 120 | 0 g | 0 g | 14 g |
| 1 × cup | 218 g | 1927 | 0.2 g | 0 g | 218 g |
| 2 × tbsp | 27.2 g | 240 | 0 g | 0 g | 27 g |
| ½ × tbsp | 6.8 g | 60 | 0 g | 0 g | 6.8 g |
| 3 × tbsp | 40.8 g | 361 | 0 g | 0 g | 41 g |
| 4 × tbsp | 54.4 g | 481 | 0.1 g | 0 g | 54 g |
Similar foods
Questions about Flaxseed oil
Can you cook with flaxseed oil?
Use it cold or add it after cooking: its delicate, omega-3-rich fats are easily damaged by high heat. It is not a good choice for frying or roasting.
How can you use flaxseed oil in food?
Whisk it into salad dressing, drizzle it over cooked vegetables or stir it into porridge, soup or yoghurt just before serving. Its grassy, slightly nutty taste can be quite pronounced, so start with a small drizzle.
How should you store flaxseed oil?
Keep the bottle tightly closed in the fridge, away from light, and use it promptly after opening. If it smells like paint or tastes bitter and stale rather than fresh and nutty, it has turned rancid.
What can you use instead of flaxseed oil?
For cold dressings, try cold-pressed rapeseed oil, which has a milder flavour, or hempseed oil for another nutty taste. Neither is a direct choice for high-heat cooking, where a more heat-stable oil is preferable.
Is flaxseed oil the same as linseed oil?
The names usually refer to oil pressed from flax seeds; “linseed oil” can also mean an industrial product that is not intended for eating. Buy oil explicitly labelled for food use, and never use hardware-store linseed oil in cooking.
How is flaxseed oil made?
It is extracted from flax seeds, usually by pressing. Cold-pressed oil is produced without high heat and tends to retain a more distinctive seed flavour; it is especially suited to cold dishes.
Is flaxseed oil a good source of omega-3?
Yes. It is particularly rich in the plant omega-3 fat ALA, but it contains no fibre or protein because these remain in the seed when the oil is pressed.
How much flaxseed oil is a serving?
A tablespoon, about 14 g, is a practical amount for dressing or drizzling. Oil is very energy-dense: that spoonful provides 120 kcal.
Source: USDA FoodData Central 167702 · per 100 g · carbohydrate per EU label, fibre excluded
