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Flaxseed (Freshly Ground) Calories
Omega-3, fiber, lignans, protein, magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Flaxseed (Freshly Ground) (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.
Flaxseed (Freshly Ground) 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%
Flaxseed (Freshly Ground) 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 Flaxseed (Freshly Ground)?
| 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 tablespoon (small) | 7 g | 37 kcal |
| 1 serving (medium) | 15 g | 80 kcal |
| 2 tablespoon (large) | 20 g | 107 kcal |
| 3 tablespoon (jumbo) | 30 g | 160 kcal |
| 1 pack (medium) | 50 g | 267 kcal |
| 100 g | 100 g | 534 kcal |
| 1 cup (large) | 120 g | 641 kcal |
Calculated from 534 calories per 100 g.
Frequently Asked Questions About Flaxseed (Freshly Ground)
How should you eat freshly ground flaxseed?
Stir freshly ground flaxseed into oatmeal, yogurt, smoothies, or soups. Its mild, nutty taste works in both sweet and savory foods. Add it to a dish after cooking when convenient, rather than relying on prolonged high-heat cooking.
Is freshly ground flaxseed better than whole flaxseed?
Yes, freshly ground flaxseed is generally easier to digest than whole seeds, which may pass through the gut partly intact. Grinding makes the seed’s nutrients more accessible, so grinding it shortly before use is a practical choice.
How should you store freshly ground flaxseed?
Store freshly ground flaxseed in an airtight, opaque container in the refrigerator, or freeze it for longer storage. Ground flaxseed’s oils are exposed to air and can turn rancid; discard it if it develops an unpleasant smell or taste.
Can freshly ground flaxseed replace eggs in baking?
Yes, freshly ground flaxseed mixed with water can act as a binder in many muffins, pancakes, and other baked goods. It does not reproduce every function of an egg, so it works best in recipes where binding matters more than lift or a light texture.
Does freshly ground flaxseed need to be soaked before eating?
No, you do not need to soak freshly ground flaxseed before adding it to food. It absorbs liquid and thickens as it sits, so you can mix it directly into wet foods or allow it to soften in a recipe when that texture is useful.
Can you cook or bake with freshly ground flaxseed?
Yes, freshly ground flaxseed can be used in bread, muffins, and other baked foods. Cooking does not make it unsafe, though its omega-3 fats are sensitive to heat; adding it to food after cooking is another easy way to use it.
Can freshly ground flaxseed cause bloating or gas?
Yes, a sudden increase in freshly ground flaxseed can cause gas, bloating, or changes in bowel habits because it is high in fiber. Start with a small amount, increase gradually, and drink enough fluids; reduce it if discomfort persists.
Does freshly ground flaxseed help lower cholesterol?
It may modestly improve cholesterol levels for some people, partly because its soluble fiber can reduce cholesterol absorption. It is not a substitute for prescribed treatment, and any change to cholesterol medication should be discussed with the clinician who prescribed it.
Can freshly ground flaxseed help control blood sugar?
The fiber in freshly ground flaxseed may slow digestion and help moderate a meal’s effect on blood sugar, but it does not treat diabetes. If you use glucose-lowering medication, ask your healthcare professional how dietary changes fit your individual plan.
Can you take freshly ground flaxseed with medication?
Freshly ground flaxseed’s fiber may affect how some oral medicines are absorbed. If you take regular medication, ask a pharmacist or clinician whether you should separate it from flaxseed; do not change a prescribed dose on your own.
Flaxseed (Freshly Ground) 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
Flaxseed (Freshly Ground) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flaxseed (Freshly Ground)
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 Flaxseed (Freshly Ground)?
Flaxseed comes from the flax plant, and grinding it fresh gives the small, oil-rich seeds a fine, slightly grainy texture. Its flavour is mild, earthy and faintly nutty. Stir freshly ground flaxseed into porridge, yoghurt or smoothies, or scatter it over salads; it also works in bread and muffin batters. In places where flax is commonly eaten, it is often added to breakfast foods, while elsewhere it makes an easy pantry addition to everyday cooking.
It offers plenty of fibre alongside plant-based omega-3 fats and some protein, so a modest spoonful can add substance to a meal. Mix it into moist foods such as yoghurt or oatmeal, and keep any extra ground seed in an airtight container in a cool place to preserve its flavour.
How Nutritious Is Flaxseed (Freshly Ground)?
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 Flaxseed (Freshly Ground) Processed?
NOVA 2
Minimally Processed
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 Flaxseed (Freshly Ground) Contain Allergens?
No known major allergens
Which Diets Is Flaxseed (Freshly Ground) 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
Flaxseed (Freshly Ground) 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.