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Dry flaxseed Calories
Rich in omega-3, high fiber, plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Dry flaxseed (10 g) has 53 calories. That works out to 534 calories per 100 g. It contains 2.9 g of carbs, 1.8 g of protein, 4.2 g of fat and 2.7 g of fiber. Its 0.2 mg of B1 covers 14% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Dry flaxseed Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
53
KCAL / 10G
Carbs
2.9g
· 1% DV
Protein
1.8g
· 4% DV
Fat
4.2g
· 5% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 13% · Fat 67%
Dry flaxseed nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.37 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 2.7 g | 10% |
| Protein | 1.8 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Dry flaxseed?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 53 kcal |
| 1 teaspoon (small) | 3 g | 16 kcal |
| 1 piece (small) | 5 g | 27 kcal |
| 1 serving (medium) | 15 g | 80 kcal |
| 2 tablespoon (large) | 20 g | 107 kcal |
| 3 tablespoon (jumbo) | 30 g | 160 kcal |
| 100 g | 100 g | 534 kcal |
| 1 cup (whole) | 168 g | 897 kcal |
Calculated from 534 calories per 100 g.
Frequently Asked Questions About Dry flaxseed
How should you eat dry flaxseed?
Dry flaxseed is easiest to add to foods after grinding it; try it in oatmeal, yogurt, or a smoothie. Ground seeds are easier to digest than whole ones, which may pass through the gut partly intact.
Should dry flaxseed be ground before eating?
Yes, grinding dry flaxseed helps your body access its nutrients. Whole seeds can pass through the digestive tract without being fully broken down, so grind them shortly before use for the freshest flavor.
How much dry flaxseed should you eat a day?
A medium tablespoon of dry flaxseed, about 10 grams, is a typical serving. If you are not used to high-fiber foods, start with less and increase gradually, drinking enough water as you do.
Can dry flaxseed help with weight loss?
Dry flaxseed does not cause weight loss on its own. Its fiber can make a meal more filling, but weight change depends on eating patterns over time rather than adding one ingredient.
Does dry flaxseed need to be soaked?
No, dry flaxseed does not have to be soaked before eating. Soaking whole seeds softens them and creates a gel-like texture; grinding them instead is a convenient way to add them to foods.
How do you store dry flaxseed?
Keep whole dry flaxseed in an airtight container in a cool, dark place. Once ground, it goes stale more quickly, so refrigerate it in a sealed container and discard it if it smells rancid or bitter.
Can dry flaxseed be used instead of eggs in baking?
Yes, ground dry flaxseed mixed with water forms a gel that can bind ingredients in some recipes. It works well in foods such as cookies and pancakes, but does not reproduce every function of an egg.
Can dry flaxseed cause bloating or gas?
Yes, dry flaxseed can cause gas or bloating, especially if you suddenly add a lot of fiber to your diet. Start with a small amount, increase it gradually, and drink enough fluids.
Can you roast dry flaxseed?
Yes, you can lightly toast dry flaxseed in a pan to bring out a nuttier flavor. Stir it frequently and remove it from the heat once fragrant, since small seeds can burn quickly.
Is it safe to eat dry flaxseed raw?
Yes, dry flaxseed can be eaten without cooking. Grind whole seeds if you want to make their nutrients easier to access, and add them to a moist food or drink rather than swallowing a spoonful dry.
Dry flaxseed Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B6
0.05mg · 3% DV
Folate
8.7µg · 2% DV
B5
0.1mg · 2% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.25mg · 11% DV
Magnesium
39mg · 9% DV
Phosphorus
64mg · 9% DV
Potassium ⭐
81mg · 2% DV
Sodium
3mg · 0% DV
Dry flaxseed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dry flaxseed
To burn the 53 calories in 1 tablespoon (medium) (10 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dry flaxseed?
Dry flaxseed is the dried seed of the flax plant: small, flat and mildly nutty. It is often ground before being stirred into porridge, yoghurt or smoothies, while whole seeds also appear in breads, crackers and other baked goods. Ground flaxseed blends more easily into soft foods and has a fuller flavour; whole seeds add a light crunch.
It is rich in omega-3 fats and fibre, with plant protein as well, so a modest spoonful can add substance to breakfast or a snack. Try it over cereal, in a smoothie, or mixed into bread dough. Grinding the seeds shortly before use helps preserve their fresh, nutty taste.
How Nutritious Is Dry flaxseed?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dry flaxseed Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dry flaxseed Contain Allergens?
No known major allergens
Which Diets Is Dry flaxseed Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dry flaxseed Fat Profile
SATURATED
0.37g
MONOUNSATURATED
0.75g
POLYUNSATURATED
2.87g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.