How Many Calories in Flaxseed? Nutrition & Macros
One tablespoon of ground flaxseed (7 g) has 80 calories
Protein 2.7g · Carbs 4.3g · Fat 6.3g
Flaxseed is a nutritional powerhouse and the #1 plant source of omega-3 fatty acids (ALA), delivering an extraordinary 22.8 g per 100 g — more than any other common food. With 534 kcal, 18.3 g of protein, and 42.2 g of fat per 100 g, it packs dense nutrition into every spoonful. Despite 28.9 g of total carbs, nearly all of it is fiber (27.3 g), leaving only about 1.6 g of net carbs — making flaxseed one of THE most keto-friendly foods available. It is also the richest food source of plant lignans, with potential antioxidant and hormonal benefits. Ground flaxseed (flax meal) is far better absorbed than whole seeds, which often pass through the digestive system intact. One tablespoon of ground flaxseed (7 g) provides about 37 kcal and is the standard daily serving. Here is everything you need to know about flaxseed calories and macros, based on USDA data. Flaxseed contains only about 7% water by weight.
2234 kJ · per 100g · Water: 6.96 g
Calorie Calculator: Flaxseed (Ground)
15 g Flaxseed (Ground) contains 80 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tbsp ground (7 g) | 37 kcal | 1.3g | 2g | 3g |
| 1 tbsp whole (10 g) | 53 kcal | 1.8g | 2.9g | 4.2g |
| 100 grams | 534 kcal | 18.3g | 28.9g | 42.2g |
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Flaxseed (Ground) — Nutrition Facts
| Flaxseed (Ground) | per 100g |
|---|---|
| Calories | 534 kcal |
| Protein | 18.29 g |
| Fat | 42.16 g |
| Carbs | 28.88 g |
| Fiber | 27.3 g |
| Sugar | 1.55 g |
| Sodium | 30 mg |
| Potassium | 813 mg |
| Magnesium | 392 mg |
| Phosphorus | 642 mg |
| Vitamin C | 0.6 mg |
| Vitamin B6 | 0.473 mg |
| Folate | 87 mcg |
| Manganese | 2.482 mg |
| Water | 6.96 g |
Source: USDA FoodData Central (FDC ID: 169414) · Data verified April 2026
Variations
Ground (flax meal, default)
534 kcal, 18.3 g protein, 42.2 g fat, 27.3 g fiber per 100 g. The recommended form — ground flaxseed exposes nutrients for much better absorption than whole seeds. Use as keto flour substitute for baking, add to smoothies, yogurt, or oatmeal. Store in fridge or freezer to prevent the oils from going rancid. Nutty, mild flavor.
Whole seeds
534 kcal per 100 g — same calories as ground, but much of the nutrition passes through undigested due to the hard outer shell. The omega-3, lignans, and minerals are locked inside and cannot be absorbed unless the seeds are ground or thoroughly chewed. Whole seeds add crunch to salads and baked goods but offer significantly less nutritional benefit. For maximum nutrition, always grind before eating.
Flaxseed oil (reference)
Approximately 884 kcal per 100 g — pure fat with concentrated omega-3 ALA (53 g per 100 g). No fiber, no protein, no carbs. Excellent for salad dressings and cold dishes, but do not cook with it — flaxseed oil has a very low smoke point (~107 C) and breaks down with heat, destroying the omega-3. Store in the fridge in a dark bottle. One tablespoon (14 g) provides ~124 kcal and 7.4 g ALA.
Dietary Perspectives
For Weight Loss
Flaxseed is a powerful weight loss ally thanks to its extremely high fiber (27.3 g per 100 g) which promotes satiety and slows digestion. One tablespoon of ground flaxseed (7 g) has only about 37 calories while providing significant fiber and omega-3 ALA, which has anti-inflammatory properties. The combination of fiber, protein (18.3 g per 100 g), and healthy fats keeps you feeling full longer. Add a tablespoon to yogurt, smoothies, or salads. Weigh your portion — flaxseed is calorie-dense at 534 kcal per 100 g.
For Athletic Performance
Flaxseed provides 534 kcal per 100 g with a strong macro profile for active individuals. The 22.8 g of omega-3 ALA per 100 g is the highest of any plant food and has significant anti-inflammatory properties that may support exercise recovery. Good magnesium (392 mg, ~93% DV) supports muscle function and helps prevent cramps. Add ground flaxseed to post-workout shakes for omega-3 and fiber benefits. However, flaxseed is not a primary protein source — at 18.3 g per 100 g, it supports but does not replace dedicated protein foods. Eat 2-3 hours before training to avoid digestive discomfort from the high fiber.
For Keto
Flaxseed is arguably THE most keto-friendly food available. Per 100 g: 28.88 g total carbs minus 27.3 g fiber = only about 1.6 g net carbs — lower than almost any other food. One tablespoon of ground flaxseed (7 g) has just 0.11 g net carbs — essentially zero. The high fat content (42.2 g per 100 g) is perfect for keto macros, and the 18.3 g of protein supports muscle maintenance. Ground flaxseed is the go-to keto flour substitute — use it for bread, muffins, crackers, and flatbread (mix with egg for a quick keto wrap). The massive fiber (27.3 g) promotes gut health and satiety on keto, where fiber intake is often lacking. The omega-3 ALA (22.8 g per 100 g) supports the anti-inflammatory profile sought on keto diets.
Frequently Asked Questions
How many calories are in flaxseed?
One tablespoon of ground flaxseed (7 g) contains approximately 37 calories. Per 100 g, flaxseed has 534 calories. A tablespoon of whole flaxseed (10 g) has about 53 calories. They are calorie-dense but extremely nutrient-rich — the combination of 27.3 g fiber, 18.3 g protein, and 42.2 g fat per 100 g means exceptional nutritional value per calorie. Compared to other seeds, they are higher than chia seeds (486 kcal) but lower than hemp seeds (553 kcal).
Is flaxseed good for keto?
Flaxseed is outstanding for keto — with only about 1.6 g net carbs per 100 g (28.88 g total carbs minus 27.3 g fiber), it has one of the lowest net carb counts of any food. One tablespoon of ground flaxseed (7 g) has just 0.11 g net carbs — truly negligible. The high fat content (42.2 g per 100 g) fits keto macros perfectly. Ground flaxseed is widely used as a keto flour substitute for baking bread, muffins, and crackers. Mixed with egg, it makes excellent keto flatbread.
What are the health benefits of flaxseed?
Flaxseed is the #1 plant source of omega-3 ALA (22.8 g per 100 g), which supports heart health and reduces inflammation. It has extremely high fiber (27.3 g per 100 g) for digestive health and satiety. It is the richest food source of plant lignans, which have antioxidant properties. It also provides high magnesium (392 mg, ~93% DV) for muscle and nerve function, and phosphorus (642 mg) for bone health. Studies link regular flaxseed consumption to improved cholesterol levels and blood pressure.
Ground vs whole flaxseed — what is the difference?
Ground flaxseed (flax meal) is far better absorbed than whole seeds. Whole flaxseeds have a hard outer shell that often passes through the digestive system intact, meaning you miss most of the nutrition — especially the omega-3 and lignans locked inside. Ground flaxseed exposes these nutrients for absorption. Always buy ground, or grind whole seeds in a coffee grinder. Store ground flaxseed in the fridge or freezer, as the exposed oils can go rancid.
How much flaxseed should I eat per day?
The recommended daily intake is 1-2 tablespoons (7-14 g) of ground flaxseed. This provides 37-74 calories, 1.3-2.6 g of protein, and a significant dose of omega-3 ALA and fiber. Start with 1 tablespoon and increase gradually — too much at once can cause digestive discomfort, bloating, or gas due to the very high fiber content. Drink plenty of water with flaxseed to help the fiber work properly.
Flaxseed vs chia seeds — which is better?
Both are excellent superseeds, but they have different strengths. Flaxseed has more omega-3 ALA (22.8 vs 17.8 g per 100 g) and fewer net carbs (1.6 vs 8 g). Chia seeds have more fiber (34.4 vs 27.3 g) and more calcium (631 vs 255 mg). Flaxseed must be ground for proper absorption, while chia seeds are digestible whole. Chia seeds absorb 10-12x their weight in water (great for pudding), flaxseed does not gel as much. For keto, flaxseed wins on net carbs. For convenience, chia wins. Ideally, eat both.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flaxseed (Ground) | 534 | 18.29g | 28.88g | 42.16g |
| Chia Seeds (Dried) | 486 | 16.54g | 42.12g | 30.74g |
| Walnuts (Raw) | 654 | 15.23g | 13.71g | 65.21g |
| Hemp Seeds (Hulled) | 553 | 31.56g | 8.67g | 48.75g |
| Pumpkin Seeds (Dried Kernels) | 559 | 30.23g | 10.71g | 49.05g |
per 100g
Per 100 g, flaxseed has 534 kcal with 18.3 g of protein, 42.2 g of fat (including a record 22.8 g omega-3 ALA), and 28.9 g of carbs — but 27.3 g of that is fiber, leaving only ~1.6 g net carbs. Compare to chia seeds (486 kcal, 17.8 g ALA, ~8 g net carbs) and hemp seeds (553 kcal, no significant ALA, ~8.7 g net carbs).
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