Nuts & seeds
Flaxseed Nutrition Facts
USDA description: Seeds, flaxseed
Per 100 g, Flaxseed provides 534 calories. A typical portion, 1 cup (168 g), has 897 calories, 31 g protein, 49 g carbs and 71 g fat.
- calories
- 534
- protein
- 18 g
- carbs
- 29 g
- fat
- 42 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 53427% | 18 g37% | 29 g11% | 42 g54% | 27 g98% | 1.6 g |
| 1 tbsp, whole10 g | 553% | 1.9 g4% | 3 g1% | 4.3 g6% | 2.8 g10% | 0.2 g |
| 1 cup, whole168 g | 89745% | 31 g61% | 49 g18% | 71 g91% | 46 g164% | 2.6 g |
| 1 tbsp, ground7 g | 372% | 1.3 g3% | 2 g1% | 3 g4% | 1.9 g7% | 0.1 g |
| 1 tsp, whole3.4 g | 181% | 0.6 g1% | 1 g<1% | 1.4 g2% | 0.9 g3% | 0.1 g |
| 1 tsp, ground2.5 g | 131% | 0.5 g1% | 0.7 g<1% | 1.1 g1% | 0.7 g2% | 0 g |
Calories in kcal. n/r = not reported for this food.
How Flaxseed ranks among nuts and seeds
Rank 1 = the most of that nutrient among the nuts and seeds on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 18 g#5 of 16 nuts and seeds | 6.9 g#5 of 16 nuts and seeds |
| Fiber | 27 g#2 of 16 nuts and seeds | 10 g#2 of 16 nuts and seeds |
| Potassium | 813 mg#2 of 16 nuts and seeds | 304 mg#2 of 16 nuts and seeds |
| Calcium | 255 mg#5 of 16 nuts and seeds | 96 mg#4 of 16 nuts and seeds |
| Iron | 5.7 mg#5 of 16 nuts and seeds | 2.1 mg#5 of 16 nuts and seeds |
| Magnesium | 392 mg#2 of 16 nuts and seeds | 147 mg#2 of 16 nuts and seeds |
| Vitamin C | 0.6 mg#12 of 16 nuts and seeds | 0.22 mg#12 of 16 nuts and seeds |
Macronutrient Breakdown
Compared with the median of nuts and seeds
Per 100 g; median of the 15 nuts and seeds with a value.
- Calories
- Flaxseed: 534 kcalmedian: 570 kcal
- Protein
- Flaxseed: 18 gmedian: 17 g
- Carbs
- Flaxseed: 29 gmedian: 22 g
- Fat
- Flaxseed: 42 gmedian: 49 g
- Fiber
- Flaxseed: 27 gmedian: 6.7 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (168 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 3.7 g | 18% | 6.2 g | 31% |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 30 mg | 1% | 50 mg | 2% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 255 mg | 20% | 428 mg | 33% |
| Iron | 5.7 mg | 32% | 9.6 mg | 53% |
| Potassium | 813 mg | 17% | 1,366 mg | 29% |
| Vitamin A (RAE) | 0 µg | 0% | 0 µg | 0% |
| Vitamin C | 0.6 mg | 1% | 1 mg | 1% |
| Vitamin E | 0.31 mg | 2% | 0.52 mg | 3% |
| Vitamin K | 4.3 µg | 4% | 7.2 µg | 6% |
| Thiamin (B1) | 1.6 mg | 137% | 2.8 mg | 230% |
| Riboflavin (B2) | 0.16 mg | 12% | 0.27 mg | 21% |
| Niacin (B3) | 3.1 mg | 19% | 5.2 mg | 32% |
| Vitamin B6 | 0.47 mg | 28% | 0.79 mg | 47% |
| Folate (approx.) | 87 µg | 22% | 146 µg | 37% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 642 mg | 51% | 1,079 mg | 86% |
| Magnesium | 392 mg | 93% | 659 mg | 157% |
| Zinc | 4.3 mg | 39% | 7.3 mg | 66% |
| Selenium | 25 µg | 46% | 43 µg | 78% |
| Copper | 1.2 mg | 136% | 2 mg | 228% |
| Manganese | 2.5 mg | 108% | 4.2 mg | 181% |
Not reported in this USDA record: Trans fat.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169414 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.