Flaxseed · Linum usitatissimum

Seeds, flaxseed

Nutrition facts per 100 g · edible portion

Herbs And Spices

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4 forms & preparations

Flaxseed, ground Oil, flaxseed, cold pressed Oil, flaxseed, contains added sliced flaxseed Seeds, flaxseed

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Seeds, flaxseed's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

27%

534 kcal Calories

37%

18.3 g Protein

11%

28.9 g Carbs

54%

42.2 g Fat

Good nutrient density 34/100

How many beneficial nutrients Seeds, flaxseed delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Seeds, flaxseed come from — the split across carbs, fat & protein.

534 kcal / serving

20% from carbs

Carbs 20%

28.9 g per serving
Fat 67%

42.2 g per serving
Protein 13%

18.3 g per serving

What Seeds, flaxseed is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Thiamin (B1)137% Copper136% Manganese108% Dietary Fiber98% Magnesium93% Phosphorus51% Selenium46% Zinc39% Protein37% Iron32% Niacin (B3)19% Potassium17% Choline14% Riboflavin (B2)12%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	28.9 g	11%
Dietary Fiber	27.3 g	98%
Total Sugars	1.6 g	—
Sucrose	1.2 g	—
Glucose	0.4 g	—
Fructose	0.0 g	—
Lactose	0.0 g	—
Maltose	0.0 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	42.2 g	54%
Saturated Fat	3.7 g	18%
Monounsaturated Fat	7.5 g	—
Polyunsaturated Fat	28.7 g	—
Omega-3 Fatty Acids	22,813.0 mg	—
Omega-6 Fatty Acids	5,903.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	8.0 mg	—
Palmitic Acid	2,165.0 mg	—
Stearic Acid	1,330.0 mg	—
Arachidic Acid	52.0 mg	—
Behenic Acid	52.0 mg	—
Palmitoleic Acid	24.0 mg	—
Oleic Acid	7,359.0 mg	—
Gadoleic Acid	67.0 mg	—
Erucic Acid	13.0 mg	—
Nervonic Acid	64.0 mg	—
Linoleic Acid	5,903.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	18.3 g	37%
Histidine	472.0 mg	—
Isoleucine	896.0 mg	—
Leucine	1,235.0 mg	—
Lysine	862.0 mg	—
Methionine	370.0 mg	—
Phenylalanine	957.0 mg	—
Threonine	766.0 mg	—
Tryptophan	297.0 mg	—
Valine	1,072.0 mg	—
Alanine	925.0 mg	—
Arginine	1,925.0 mg	—
Aspartic Acid	2,046.0 mg	—
Cystine	340.0 mg	—
Glutamic Acid	4,039.0 mg	—
Glycine	1,248.0 mg	—
Proline	806.0 mg	—
Serine	970.0 mg	—
Tyrosine	493.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.6 mg	1%
Vitamin D	0.0 mcg	0%
Vitamin E	0.3 mg	2%
Vitamin K	4.3 mcg	4%
Thiamin (B1)	1.6 mg	137%
Riboflavin (B2)	0.2 mg	12%
Niacin (B3)	3.1 mg	19%
Vitamin B6	0.5 mg	28%
Folate (B9)	87.0 mcg	22%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	1.0 mg	20%
Choline	78.7 mg	14%
Betaine	3.1 mg	—

Minerals	Amount	% DV
Calcium	255.0 mg	20%
Iron	5.7 mg	32%
Magnesium	392.0 mg	93%
Phosphorus	642.0 mg	51%
Potassium	813.0 mg	17%
Sodium	30.0 mg	1%
Zinc	4.3 mg	39%
Copper	1.2 mg	136%
Manganese	2.5 mg	108%
Selenium	25.4 mcg	46%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—
Campesterol	45.0 mg	—
Stigmasterol	11.0 mg	—
Beta-sitosterol	90.0 mg	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	3.7 g	—

About Seeds, flaxseed

Flaxseed — linseed — is a small, glossy brown or golden seed with a mild, nutty flavor and an outsized nutritional reputation. Stirred into porridge, baked into bread, or whisked into smoothies, it's one of the simplest ways to fortify everyday food.

It's one of the very best plant sources of omega-3 ALA, exceptionally high in fiber (both soluble and insoluble), and uniquely rich in lignans — plant compounds with antioxidant and hormone-related activity. There's a catch worth knowing: whole flaxseeds often pass through undigested, so ground flaxseed (or flax meal) is the way to actually absorb their goodness.

Ground and sprinkled over food, flaxseed is a near-effortless boost of fiber and omega-3s — just store it cool and use it reasonably fresh, since its oils can turn rancid.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Seeds, flaxseed?

There are 534 calories in 100 g of Seeds, flaxseed, or about 897 calories in 1 cup, whole (168 g).

How much protein is in Seeds, flaxseed?

Seeds, flaxseed contains 18.3 g of protein per 100 g.

How many carbs are in Seeds, flaxseed?

Seeds, flaxseed has 28.9 g of carbohydrates per 100 g.

How much fat is in Seeds, flaxseed?

Seeds, flaxseed provides 42.2 g of total fat per 100 g.

What is Seeds, flaxseed a good source of?

Seeds, flaxseed is an excellent source of Thiamin (B1) (137% DV), Copper (136% DV), Manganese (108% DV), Dietary Fiber (98% DV), Magnesium (93% DV) and Phosphorus (51% DV) and a good source of Niacin (B3), Potassium, Choline and Riboflavin (B2) (per 100 g). Daily Values are based on a 2,000-calorie diet.