SEED · per 100g edible portion
Flax Seeds
Nutrition facts for flax seeds (raw) — measured values from USDA FoodData Central, standardized to a 100g basis.
Ranks in 8 of 8 tracked rankings
Energy
534kcal
per 100g
Per 1 tbsp, ground (7 g): 37 kcal · 1.3 g protein · 2 g carbs · 3 g fat
Protein
18.3g
Carbs
28.9g
Fiber
27.3g
Fat
42.2g
Macronutrient mix
Share of calories from each macro (Atwater 4/4/9 kcal per g)
In context
Why flax seeds stands out
Where flax seeds sits among the 61 foods in the database, per nutrient — computed from measured values only.
High in
- Vitamin B1#1 · 1.6 mg
- Fiber#2 · 27.3 g
- Magnesium#2 · 392 mg
- Potassium#2 · 813 mg
- Phosphorus#3 · 642 mg
Source of
- Iron#5 · 5.7 mg
- Zinc#5 · 4.3 mg
- Calcium#6 · 255 mg
Low in
Nothing in the top tier for this food.
Serving sizes
Household measures
| Measure | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tsp, ground | 2.5 g | 13 kcal | 0.5 g | 0.7 g | 1.1 g |
| 1 tsp, whole | 3.4 g | 18 kcal | 0.6 g | 1 g | 1.4 g |
| 1 tbsp, ground | 7 g | 37 kcal | 1.3 g | 2 g | 3 g |
| 1 tbsp, whole | 10.3 g | 55 kcal | 1.9 g | 3 g | 4.3 g |
Measures from USDA food portion data; per-serving values are derived from the measured per-100g values.
Full profile
Nutrition facts per 100g
| Nutrient | Amount |
|---|---|
| Calories | 534 kcal |
| Protein | 18.29 g |
| Carbohydrates | 28.88 g |
| Fiber | 27.3 g |
| Sugar | 1.55 g |
| Fat | 42.16 g |
| Saturated Fat | 3.66 g |
| Calcium | 255 mg |
| Iron | 5.73 mg |
| Magnesium | 392 mg |
| Phosphorus | 642 mg |
| Potassium | 813 mg |
| Sodium | 30 mg |
| Zinc | 4.34 mg |
| Vitamin A | 0 µg |
| Vitamin C | 0.6 mg |
| Vitamin D | 0 µg |
| Vitamin E | 0.31 mg |
| Vitamin K | 4.3 µg |
| Vitamin B1 | 1.64 mg |
| Vitamin B2 | 0.16 mg |
| Vitamin B3 | 3.08 mg |
| Vitamin B6 | 0.47 mg |
| Vitamin B12 | 0 µg |
| Folate | 87 µg |
Common questions
Flax Seeds FAQ
How many calories in 1 tbsp, ground of flax seeds?
1 tbsp, ground of flax seeds (7 g) provides about 37 kcal. Per 100 g, flax seeds has 534 kcal.
How much protein in flax seeds?
Flax seeds contains 18.3 g of protein per 100 g — about 1.3 g per 1 tbsp, ground (7 g).
Is flax seeds high in fiber?
Flax seeds has 27.3 g of fiber per 100 g and ranks #2 of 58 tracked foods for fiber.
Explore
Where flax seeds ranks
Food graph
Nutritionally similar to flax seeds
Computed from all 25 tracked nutrient profiles in the database — closest overall composition, not necessarily the same food family.
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Data Provenance
USDA FoodData Central
SR Legacy
- Source
- USDA FoodData Central
- FDC ID
- 169414
- Basis
- 100 g edible portion
- Record type
- SR Legacy
- Retrieved
- September 24, 2026