2 tablespoon (medium) of Ground flaxseed (14 g) has 75 calories. That works out to 534 calories per 100 g. It contains 4 g of carbs, 2.6 g of protein, 5.9 g of fat and 3.8 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Ground flaxseed?

Ground flaxseed is made by finely grinding the small, oil-rich seeds of the flax plant. It has a mild, earthy, nutty flavour and a soft, slightly grainy texture. Because it mixes easily, it is often stirred into porridge, yoghurt or smoothies, sprinkled over cereal, or added to bread and baking. In Turkey, it can also be mixed into yoghurt or used in homemade savoury bakes.

It provides fibre and plant protein, and is especially known for its omega-3 fats; 100 g contains 27.3 g of fibre. A little blends well with fruit and oats when you want to add a nutty note without making it the main flavour. Ground seeds can thicken mixtures as they stand, so add extra liquid if a recipe becomes too dense. Keep them sealed in a cool, dry place to preserve freshness.

Ground flaxseed 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%

Ground flaxseed Vitamins & Minerals

Vitamins

1.6mg · 133% DV

0.47mg · 28% DV

Folate

87µg · 22% DV

0.98mg · 20% DV

Minerals

Manganese

3mg · 130% DV

Copper

1mg · 111% DV

Magnesium

392mg · 93% DV

Phosphorus

642mg · 92% DV

How Nutritious Is Ground flaxseed?

Nutrient density

Very high

90/ 100

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

57/ 100

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.

Ground flaxseed Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ground flaxseed

To burn the 534 calories in 100 g:

🚶

132min

Walking (5 km/h)

🏃

54min

Running (8 km/h)

🚴

73min

Cycling

🏊

62min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Ground flaxseed 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 Ground flaxseed Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Ground 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

✓ Suitable

Low FODMAP

— Not suitable

Ground flaxseed 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 Ground flaxseed

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Ground flaxseed vs Almond45 kcal fewer per 100 g

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Foods Similar to Ground flaxseed

🥜

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567 kcal

🥜

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654 kcal

🥜

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579 kcal

🌻

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584 kcal

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595 kcal

🥥

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Raw walnut

654 kcal

Frequently Asked Questions About Ground flaxseed

How do you use ground flaxseed?

Stir ground flaxseed into oatmeal, yogurt, smoothies, or soup, or add it to baking. Mix it into moist foods for a smoother texture, and drink water alongside it because its fiber absorbs liquid.

Can ground flaxseed replace eggs in baking?

Yes, ground flaxseed mixed with water can replace an egg as a binder in many recipes. Let the mixture thicken before adding it, and expect a denser result; it may not provide the lift eggs give every bake.

Is ground flaxseed better than whole flaxseed?

Ground flaxseed is generally easier to digest, so your body can access more of its nutrients. Whole seeds may pass through largely intact; grind them shortly before use or buy ground flaxseed and store it well.

How should you store ground flaxseed?

Keep ground flaxseed in an airtight, opaque container in the refrigerator or freezer. Its oils can turn rancid when exposed to heat, light, and air, so avoid leaving an opened bag in a warm pantry.

Does ground flaxseed help with constipation?

It can help support regular bowel movements because it provides fiber. Increase the amount gradually and drink enough fluids; adding a lot of ground flaxseed without extra liquid may worsen bloating or constipation.

Can ground flaxseed help lower cholesterol?

Yes, regular ground flaxseed intake may modestly lower LDL cholesterol in some people, partly due to its soluble fiber. It is not a substitute for prescribed cholesterol treatment or medication.

Do you need to soak ground flaxseed before eating it?

No, ground flaxseed does not need to be soaked before you add it to food. Soaking it in liquid makes a gel, which is useful for recipes such as egg-free baking, but is not required for everyday use.

Can you eat ground flaxseed raw, or does it need to be cooked?

You can eat ground flaxseed without cooking it. Mix it into foods such as yogurt or a smoothie, or bake it into recipes; cooking is not required to make it usable.

Can ground flaxseed cause gas or bloating?

Yes, ground flaxseed can cause gas, bloating, or changes in bowel habits, especially if you suddenly eat a large amount. Start with a small serving, increase gradually, and drink fluids with it.

Does ground flaxseed help with weight loss?

Ground flaxseed does not cause weight loss on its own. Its fiber can make a meal more filling, so adding it to oatmeal or yogurt may help with fullness, but it still contributes to your overall food intake.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026