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Flax seeds (raw) Calories
Rich in omega-3, high fiber, plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Flax seeds (raw) (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 (raw)?
Raw flax seeds are the small, flat seeds of the flax plant, sold in brown and golden varieties. They have a mild, nutty flavour and a crisp bite when whole; once ground, they blend into food with a softer, slightly oily texture. Flax has a long history of cultivation, and the seeds are now used in everyday cooking in many places.
Stir them into porridge or yoghurt, scatter them over salads, or add them to bread and baking. They are notably high in fibre and also provide plant protein and omega-3 fats. Grinding the seeds helps them mix into meals more easily; keep ground flax seeds in a sealed container to preserve their freshness.
Flax seeds (raw) 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 (raw) Vitamins & Minerals
Vitamins
B1
1.64mg · 137% DV
B6
0.47mg · 28% DV
Folate
87µg · 22% DV
B5
0.98mg · 20% DV
Minerals
Manganese
3mg · 130% DV
Copper
1mg · 111% DV
Magnesium
392mg · 93% DV
Phosphorus
642mg · 92% DV
How Nutritious Is Flax seeds (raw)?
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 (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flax seeds (raw)
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 (raw) 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Flax seeds (raw) 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 (raw) 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 (raw)
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Frequently Asked Questions About Flax seeds (raw)
Can you eat raw flax seeds?
Yes, raw flax seeds can be eaten. Grinding them makes the seeds easier to digest and helps release their nutrients; mix ground seeds into oatmeal, yogurt, or a smoothie.
Should flax seeds be ground before eating?
Yes, grinding flax seeds is usually more useful than eating them whole. The tough outer coating of whole seeds may pass through the digestive tract largely intact, limiting how much of the seed you absorb.
Do raw flax seeds need to be soaked?
No, raw flax seeds do not have to be soaked before eating. Soaking makes them form a gel, which some people add to porridge or smoothies, but ground seeds can also be mixed straight into food.
How do you use flax seeds as an egg substitute?
Ground flax seeds mixed with water can replace eggs as a binder in many baked goods. Let the mixture thicken before adding it to the batter; it works best in recipes where a dense texture is acceptable.
What is the difference between brown and golden flax seeds?
Brown and golden flax seeds are different varieties, but their everyday uses and nutritional qualities are broadly similar. Choose based on availability, taste, or how their color looks in bread and other recipes.
How should ground flax seeds be stored?
Store ground flax seeds in a tightly sealed container in the refrigerator to slow oxidation. Whole seeds keep their quality longer, so grind a small amount when you need it and discard any that smell rancid.
Can flax seeds be added to bread dough?
Yes, flax seeds can be mixed into bread dough or sprinkled on top before baking. Ground seeds absorb more liquid than whole seeds, so adjust the dough if it becomes noticeably dry or stiff.
Do flax seeds help with constipation?
Flax seeds may help relieve constipation because their fiber can support bowel regularity. Take them with enough fluid and increase the amount gradually; adding fiber without enough liquid can worsen discomfort.
Do flax seeds help with weight loss?
Flax seeds do not cause weight loss on their own. Their fiber can make a meal more filling, but adding them does not guarantee weight change, especially if they simply add to what you already eat.
Can flax seeds go bad?
Yes, flax seeds can turn rancid, especially after grinding because their exposed oils oxidize more quickly. Keep whole seeds airtight and away from heat and light, and avoid using seeds with a bitter or stale smell.
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Nutrition data compiled from USDA FoodData Central and scientific sources.