How Many Calories in Flaxseeds? Nutrition & Macros
One tablespoon of ground flaxseeds (10 g) has 53 calories
Protein 1.8g · Carbs 2.9g · Fat 4.2g
Flaxseeds are the richest plant source of omega-3 fatty acids (ALA), delivering 22.8 g per 100 g — even more than chia seeds (17.8 g) and far more than walnuts (9.1 g). With 534 kcal, 18.3 g of protein, and 42.2 g of fat per 100 g, they are calorie-dense but extraordinarily high in fiber (27.3 g per 100 g), leaving only about 1.6 g of net carbs. They are also an exceptional source of magnesium (392 mg, 93% DV) and calcium (255 mg, more than milk). One tablespoon of ground flaxseeds (10 g) provides about 53 kcal and 2.3 g of ALA. Important: flaxseeds must be ground to unlock their nutrients — whole seeds pass through the digestive tract undigested. Here is everything you need to know about flaxseed calories and macros, based on USDA data. Flaxseeds contain about 7% water by weight.
2234 kJ · per 100g · Water: 6.96 g
Calorie Calculator: Flaxseeds
10 g Flaxseeds contains 53 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon ground (7 g) | 37 kcal | 1.3g | 2g | 3g |
| 2 tablespoons ground (14 g) | 75 kcal | 2.6g | 4g | 5.9g |
| 100 grams | 534 kcal | 18.3g | 28.9g | 42.2g |
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Flaxseeds — Nutrition Facts
| Flaxseeds | 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
Whole seeds (default)
534 kcal, 18.3 g protein, 42.2 g fat per 100 g. The standard purchased form. Nutritional values are the same as ground, but whole seeds pass through the body largely undigested — you absorb very little of the omega-3, fiber, or minerals. Always grind before eating for maximum nutrient absorption. Store whole seeds in a cool, dry place for up to 1 year.
Ground / milled
534 kcal, 18.3 g protein, 42.2 g fat per 100 g. Same nutritional profile as whole seeds, but with dramatically better absorption — your body can actually access the omega-3 (22.8 g ALA), fiber (27.3 g), magnesium (392 mg), and lignans. This is the recommended form for eating. Ground flaxseeds oxidize faster than whole, so store in a sealed container in the refrigerator for up to 3 months, or freeze for longer storage.
Flaxseed oil (reference)
884 kcal, 0 g protein, 100 g fat per 100 ml. Pure flaxseed oil concentrates the omega-3 ALA (53 g per 100 ml) but loses all the fiber (27.3 g), protein (18.3 g), lignans, and minerals. One tablespoon (14 ml) has about 124 kcal and 7.3 g ALA. Best as a cold finishing oil for salads — never cook with it, as it has a very low smoke point (~107 °C). Must be refrigerated and used within weeks of opening.
Dietary Perspectives
For Weight Loss
Flaxseeds are calorie-dense at 534 kcal per 100 g, but typical servings are tiny — just 1-2 tablespoons (7-14 g, 37-75 kcal). The massive fiber content (27.3 g per 100 g) creates a gel-like texture that slows digestion and promotes satiety. Ground flaxseeds mixed into yogurt or oatmeal can help you feel full longer without adding many calories. The combination of fiber, protein (18.3 g), and healthy fats makes them an excellent addition to a calorie-controlled diet. Stick to measured portions — a tablespoon (7 g) has only about 37 kcal.
For Athletic Performance
Flaxseeds provide 534 kcal per 100 g — a compact calorie source, though typical portions are small (1-2 tablespoons). The standout benefit for athletes is the anti-inflammatory omega-3 ALA (22.8 g per 100 g) — which may support exercise recovery. With 18.3 g of protein per 100 g they contribute to protein intake but are not a primary source at typical serving sizes. Magnesium (392 mg, 93% DV) is exceptional — supporting muscle contraction, nerve function, and electrolyte balance. The high fiber (27.3 g) aids gut health but may cause bloating if consumed in large amounts before training — use small amounts and time around workouts.
For Keto
Flaxseeds are arguably the most keto-friendly seed available. Per 100 g: 28.88 g total carbs minus 27.3 g fiber = only about 1.6 g net carbs — that is lower than almost any other nut or seed. A tablespoon (7 g) has just 0.11 g net carbs. The fat content (42.2 g per 100 g) and ultra-low net carbs make the macro ratio ideal for strict keto. Ground flaxseeds work excellently in keto baking as a flour substitute, adding texture, binding, and omega-3 (22.8 g ALA per 100 g). They are also a keto staple for egg replacement in vegan keto recipes. Add to fat bombs, keto bread, or sprinkle on salads.
Frequently Asked Questions
How many calories are in flaxseeds?
One tablespoon of ground flaxseeds (about 10 g) contains approximately 53 calories. Per 100 g, flaxseeds have 534 calories. They are calorie-dense due to their high fat content (42.2 g per 100 g), but a typical serving is small — 1-2 tablespoons (10-20 g) mixed into yogurt, oatmeal, or smoothies. Despite 534 kcal per 100 g, flaxseeds are rarely eaten in large quantities.
Flaxseeds vs chia seeds vs walnuts — which has more omega-3?
Flaxseeds win by a wide margin. Per 100 g: flaxseeds have 22.8 g of ALA (omega-3), chia seeds have 17.8 g, and walnuts have 9.1 g. All three are excellent plant sources of omega-3, but flaxseeds deliver the highest concentration. Just one tablespoon of ground flaxseeds (10 g) provides 2.3 g of ALA — already exceeding the daily adequate intake (1.1 g for women, 1.6 g for men).
Are flaxseeds good for keto?
Flaxseeds are one of the most keto-friendly seeds you can eat. Per 100 g: 28.88 g total carbs minus 27.3 g fiber = only about 1.6 g net carbs. A tablespoon (10 g) has virtually zero net carbs (0.16 g). With 42.2 g of fat and only 1.6 g of net carbs per 100 g, the macro ratio is ideal for ketogenic diets. They also add bulk and texture to keto baking.
Do I need to grind flaxseeds? Whole vs ground
Yes — this is critical. Whole flaxseeds have a hard outer shell that your digestive system cannot break down. They pass through your body largely intact, meaning you absorb almost none of the omega-3, fiber, or other nutrients. Ground (milled) flaxseeds have the same nutritional profile per gram, but your body can actually absorb the nutrients. Always buy pre-ground or grind them yourself in a coffee grinder. Store ground flaxseeds in the refrigerator — they oxidize faster once ground.
What are flaxseed lignans?
Flaxseeds are the richest dietary source of lignans — a type of phytoestrogen with antioxidant properties. They contain up to 800 times more lignans than other plant foods. Lignans are converted by gut bacteria into enterolactone and enterodiol, which have been studied for potential anti-cancer properties and hormone-balancing effects. Research is ongoing, but regular flaxseed consumption is associated with modest cardiovascular and hormonal benefits.
How do I use flaxseeds?
Always use ground flaxseeds for nutritional benefit. Common uses: stir 1-2 tablespoons into yogurt, oatmeal, or smoothies; mix into baking (muffins, bread) as a partial flour replacement; use as an egg substitute in vegan baking (1 tbsp ground flax + 3 tbsp water = 1 egg); sprinkle on salads. Flaxseed oil (884 kcal per 100 ml) retains the omega-3 but loses all the fiber. Store ground flaxseeds in a sealed container in the refrigerator for up to 3 months.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flaxseeds | 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 |
| Peanuts (Raw) | 567 | 25.8g | 16.13g | 49.24g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
per 100g
Per 100 g, flaxseeds have 534 kcal with 18.3 g of protein, 42.2 g of fat (including 22.8 g omega-3 ALA — the highest of any plant food), and only 1.6 g of net carbs thanks to a massive 27.3 g of fiber. One tablespoon of ground flaxseeds (10 g) provides 2.3 g of ALA, already exceeding the daily adequate intake.
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