2 tablespoon (medium) of Roasted 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 Roasted Flaxseed?

Roasted flaxseed is made by dry-roasting the small, flat seeds of the flax plant, bringing out their mild, nutty aroma. The seeds stay pleasantly crunchy and are often sprinkled over porridge, yoghurt, salads or soups, or mixed into bread and other baked goods. A little adds a toasted flavour and texture without taking over a dish.

It is a concentrated source of fibre and plant-based omega-3 fats, with 27.3 g of fibre per 100 g. You can grind the seeds before adding them to help make their nutrients more accessible. Try them over yoghurt with fruit, or stir a modest spoonful into breakfast cereal for an easy crunch.

Roasted 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%

Roasted 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 Roasted Flaxseed?

Nutrient density

Very high

85/ 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.

Roasted 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 Roasted 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 Roasted 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 Roasted 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 Roasted 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

Roasted 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 Roasted Flaxseed

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Roasted Flaxseed vs Peanuts33 kcal fewer per 100 g

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Roasted Flaxseed vs Walnut120 kcal fewer per 100 g

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Roasted Flaxseed vs Almond45 kcal fewer per 100 g

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Roasted Flaxseed vs Sunflower seeds50 kcal fewer per 100 g

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Foods Similar to Roasted 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

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

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Raw walnut

654 kcal

Frequently Asked Questions About Roasted Flaxseed

How do you eat roasted flaxseed?

Add roasted flaxseed to oatmeal, yogurt, cereal, salads, or soups, or mix it into bread and muffin batter. Its toasted, nutty flavor works well as a topping; add it just before serving when you want to keep its crunch.

Should you grind roasted flaxseed before eating it?

Grinding roasted flaxseed is not essential, but it can make the seeds easier to digest and their nutrients more accessible. Whole seeds may pass through the digestive tract partly intact. Grind only what you plan to use soon to preserve freshness.

Is roasted flaxseed better than raw flaxseed?

Neither is universally better: roasting gives flaxseed a toastier flavor and crunch, while raw flaxseed has a milder taste. Prolonged or high-heat roasting can increase oxidation of its delicate oils, so lightly toasted seeds are a practical choice.

Can roasted flaxseed help with constipation?

Yes, the fiber in roasted flaxseed can support regular bowel movements. Increase your intake gradually and drink enough fluid, since adding a lot of fiber suddenly may cause gas or bloating. Ground seeds may be easier to digest than whole ones.

How should you store roasted flaxseed?

Keep roasted flaxseed in an airtight container away from heat, light, and moisture. Refrigerate ground flaxseed to help slow rancidity. Discard it if it develops a bitter taste, a stale oily smell, or signs of dampness.

Can you use roasted flaxseed in smoothies and baking?

Yes, roasted flaxseed works in smoothies, breads, crackers, and muffins. Ground seeds blend more smoothly into drinks and batter, while whole seeds add crunch. For a stronger toasted flavor, sprinkle some over baked goods after cooking.

Does roasting flaxseed destroy its omega-3 fats?

Roasting does not automatically destroy all the omega-3 fats in flaxseed, but its delicate oils can oxidize with excessive heat or prolonged storage. Roast briefly rather than until dark, and keep the seeds sealed away from heat and light.

How much roasted flaxseed should you eat a day?

A small serving of roasted flaxseed is a practical daily addition; increase it gradually if you do not usually eat much fiber. Eating a large amount at once may cause digestive discomfort, especially if you do not drink enough fluid.

Does roasted flaxseed help with weight loss?

Roasted flaxseed may make a meal more filling because it contains fiber, but it does not cause weight loss on its own. Use it as a topping or ingredient in place of less nutritious extras rather than adding large amounts on top of meals.

Can you eat roasted flaxseed during pregnancy?

Food-sized amounts of roasted flaxseed are generally considered suitable during pregnancy, but concentrated supplements or unusually large amounts are different. If you plan to use it regularly in large quantities while pregnant, ask your healthcare professional for advice.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026