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Flax Seeds Calories
Omega-3 source, fiber, plant protein, antioxidant
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Flax Seeds (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.
What is Flax Seeds?
Flax seeds are the small, flat seeds of the flax plant, sold in brown and golden varieties. Their mild, nutty flavour works well in porridge, yoghurt, salads and baked goods. Around the world, they’re commonly stirred into breakfast bowls or added to bread and crackers; whole seeds give a slight crunch, while ground seeds soften and thicken mixtures.
They’re rich in fibre and provide plant protein and omega-3 fats. Grinding them makes them easy to mix into everyday meals. If you’re new to their flavour, try a spoonful in yoghurt or porridge, or use them alongside other seeds in homemade baking.
Flax Seeds Nutrition Facts
Selected: 100 g
534
KCAL / 100G
Carbs
28.9g
· 11% DV
Protein
18.3g
· 37% DV
Fat
42.2g
· 54% DV
Fiber
27.3g
· 98% 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%
Flax Seeds Vitamins & Minerals
Vitamins
B1
1.64mg · 137% DV
B6
0.47mg · 28% DV
Folate
87µg · 22% DV
B5
0.98mg · 20% DV
Minerals
Copper
1mg · 111% DV
Magnesium
392mg · 93% DV
Phosphorus
642mg · 92% DV
Manganese
2mg · 87% DV
How Nutritious Is Flax Seeds?
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.
Flax Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flax Seeds
To burn the 534 calories in 100 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.
Is Flax Seeds 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 Flax Seeds Contain Allergens?
No known major allergens
Which Diets Is Flax Seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Flax Seeds Fat Profile
SATURATED
3.7g
MONOUNSATURATED
7.5g
POLYUNSATURATED
28.7g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Flax Seeds
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Frequently Asked Questions About Flax Seeds
How should you eat flax seeds?
Eat flax seeds ground or add them to oatmeal, smoothies, yogurt, or baked goods. Grinding breaks their tough outer coating, making their nutrients easier to access than eating them whole.
Are whole or ground flax seeds better?
Ground flax seeds are generally better for nutrient absorption. Whole seeds may pass through the digestive tract largely intact, while freshly ground seeds mix easily into foods and retain their mild, nutty flavor.
How much flax seeds should you eat a day?
A tablespoon a day is a practical starting amount for many people. Increase it gradually, since a sudden jump in fiber can cause bloating, and drink enough fluids alongside it.
Can you use flax seeds as an egg substitute?
Yes, ground flax seeds mixed with water can replace an egg in many baked goods. The mixture thickens into a gel, which helps bind ingredients, but it will not make cakes rise like eggs do.
Do flax seeds need to be soaked before eating?
No, flax seeds do not have to be soaked if they are ground and mixed into food. Soaking whole seeds makes a gel around them, which some people add to porridge or smoothies.
Can you eat flax seeds raw?
Yes, flax seeds can be eaten without cooking, preferably ground. Add them to cold foods such as yogurt or cereal, or stir them into cooked dishes after cooking to preserve their mild flavor.
How do you grind flax seeds at home?
Use a clean coffee grinder, spice grinder, or high-speed blender to grind flax seeds. Grind only what you plan to use soon, because the exposed oils can turn rancid more quickly than those in whole seeds.
How should you store flax seeds after grinding?
Store ground flax seeds in an airtight, opaque container in the refrigerator. Whole flax seeds keep longer in a cool, dry, dark place; discard either form if it smells bitter or rancid.
Can flax seeds help with constipation?
Yes, the fiber in flax seeds can help support regular bowel movements. Use ground seeds and drink enough water; adding fiber without enough fluid may worsen constipation.
Can flax seeds go in bread and other baked goods?
Yes, you can mix ground or whole flax seeds into bread, muffins, and crackers. Ground seeds absorb liquid and can make batter thicker, so adjust the recipe’s liquid if needed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.