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Flaxseed (whole) Calories
Flaxseed (whole)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Flaxseed (whole) (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 (whole) 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 (whole) 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 (whole)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 53 kcal |
| 1 teaspoon (small) | 3 g | 16 kcal |
| 1 serving (medium) | 15 g | 80 kcal |
| 2 tablespoon (large) | 20 g | 107 kcal |
| 1 ounce (medium) | 28 g | 150 kcal |
| 100 g | 100 g | 534 kcal |
| 1 cup (whole) | 168 g | 897 kcal |
| 1 pack (whole) | 250 g | 1335 kcal |
Calculated from 534 calories per 100 g.
Frequently Asked Questions About Flaxseed (whole)
Is whole flaxseed good for you?
Yes, whole flaxseed is a nutritious seed, especially known for its fibre, plant-based omega-3 fat and lignans. Its hard outer coat can limit how much your body accesses unless the seeds are chewed thoroughly or ground.
Can you eat whole flaxseed raw?
Yes, whole flaxseed can be eaten raw; it does not need to be cooked. Chew it well, or grind it, because intact seeds that are swallowed whole may pass through your digestive tract largely undigested.
Does whole flaxseed need to be ground?
Grinding whole flaxseed is not essential, but it makes its nutrients easier for your body to access. If you use the seeds whole, chew them thoroughly; otherwise, some may pass through without being digested.
How much whole flaxseed should you eat a day?
A tablespoon is a common serving of whole flaxseed. If you are not used to high-fibre foods, start with less and increase gradually, drinking enough fluids to reduce the chance of bloating or discomfort.
Can whole flaxseed help with constipation?
It may help: flaxseed fibre can support regular bowel movements by adding bulk to stool. Drink plenty of fluid with it, since increasing fibre without enough fluids can make constipation worse.
Can you put whole flaxseed in a smoothie?
Yes, whole flaxseed can go into a smoothie, but a powerful blender may not break every seed. For better access to its nutrients, grind the seeds first or use ground flaxseed in the drink.
How do you store whole flaxseed?
Keep whole flaxseed in an airtight container in a cool, dry place away from sunlight. Whole seeds generally keep better than ground flaxseed; refrigerate ground seeds to slow their oils from turning rancid.
Should you soak whole flaxseed before eating it?
No, soaking whole flaxseed is not necessary. It forms a gel-like coating in water, which can thicken overnight oats or a pudding, but soaking does not remove the need to chew the seeds well or grind them.
Can whole flaxseed cause bloating?
Yes, eating a lot of whole flaxseed suddenly can cause gas, bloating or abdominal discomfort because it is high in fibre. Start with a small amount, increase gradually and drink fluids alongside it.
Can you bake with whole flaxseed?
Yes, whole flaxseed can be mixed into bread, muffins or crackers for a crunchy texture. The seeds may remain intact after baking, so grinding them before adding them is a better choice if you want their nutrients to be more accessible.
Flaxseed (whole) 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 (whole) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flaxseed (whole)
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 (whole)?
Whole flaxseed comes from the flax plant: small, glossy, flattened seeds with a mild, nutty flavour. Sprinkle it over porridge, yoghurt or salads, or bake it into breads and muffins. In places where flax is a familiar pantry staple, it is also mixed into cereals and smoothies; whole seeds add a pleasant crunch, while soaking softens them and creates a slightly gel-like coating.
It is notably rich in fibre and fats, with some plant protein; 100 g provides 27.3 g of fibre. Whole seeds may pass through without being fully broken down, so grind them shortly before use or soak them if that better suits your recipe. A spoonful stirred into yoghurt or porridge is an easy way to add texture and make a small amount go a long way.
How Nutritious Is Flaxseed (whole)?
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 (whole) 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 Flaxseed (whole) Contain Allergens?
No known major allergens
Which Diets Is Flaxseed (whole) 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 (whole) 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.