Flaxseed: 534 kcal per 100 g - calories and macros

Nutrition information: flaxseed

Nutrient	Carbs 100 g	% RI*	1 tablespoon (10 g)
Energy	534 kcal2234 kJ	27%	53 kcal222 kJ
Fat	42.2 g	60%	4.2 g
of which saturated fatty acids	3.7 g	19%	0.4 g
Carbs	1.6 g	1%	0.2 g
of which sugars	1.6 g	2%	0.2 g
Fiber	27.3 g	-	2.7 g
Protein	18.3 g	37%	1.8 g
Salt	0.08 g	1%	0.01 g
Water	7 g	-	0.7 g

* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.

How many calories are in flaxseed?

Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.

Serving	Calories	Protein	Carbs	Fat
1 teaspoons4 g	21 kcal	0.7 g	0.1 g	1.7 g
1 tablespoon of ground flaxseed7 g	37 kcal	1.3 g	0.1 g	3 g
1 tablespoon10 g	53 kcal	1.8 g	0.2 g	4.2 g
100 g	534 kcal	18.3 g	1.6 g	42.2 g

Vitamins and minerals

Per 100 g, flaxseed contains the most vitamin B1 (149% RWS), magnesium (105%), and phosphorus (92%). We show nutrients present at levels of at least 2% RWS per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	813 mg	41%
Calcium	255 mg	32%
Magnesium	392 mg	105%
Phosphorus	642 mg	92%
Iron	5.7 mg	41%
Zinc	4.3 mg	43%
Selenium	25.4 µg	46%
Vitamin B1 (thiamin)	1.6 mg	149%
Vitamin B2 (riboflavin)	0.16 mg	11%
Vitamin B3 (niacin)	3.1 mg	19%
Vitamin B6	0.47 mg	34%
Folate	87 µg	44%
Vitamin E	0.3 mg	3%
Vitamin K	4.3 µg	6%

Flaxseed compared with other foods

Flaxseed has more calories per 100 g than 9% of the nuts and seeds in our chart. Here’s how foods in the nuts and seeds category compare at a similar calorie level (kcal per 100 g):

Chia seeds486 kcal
Flaxseed534 kcal
Cashews553 kcal
Pumpkin seeds559 kcal
Roasted salted pistachios569 kcal
Almonds579 kcal
Shelled sunflower seeds584 kcal
Roasted unsalted peanuts587 kcal
Roasted salted peanuts587 kcal

Flaxseed in meal plans

You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:

1500 kcal meal plan – day 3: carrot smoothie with orange and ginger
1800 kcal meal plan - day 1: oatmeal with Greek yogurt and strawberries
2000 kcal meal plan - day 3: oatmeal with Greek yogurt and strawberries
2500 kcal meal plan - day 1: oatmeal with Greek yogurt and strawberries

Recipes with this ingredient

Carrot smoothie with orange and ginger – about 173 kcal per serving
Oatmeal with Greek yogurt and strawberries - about 443 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in 1 tablespoons of flaxseed?

1 tablespoon of flaxseed (about 10 g) has about 53 kcal: 1.8 g protein, 0.2 g carbs, and 4.2 g fat.

How many calories are in 100 g of flaxseed?

100 g of flaxseed has 534 kcal (2234 kJ).

How much protein does flaxseed have?

Flaxseed has 18.3 g of protein per 100 g, and 1 tablespoon of flaxseed has about 1.8 g of protein.

How many carbs does flaxseed have?

100 g of flaxseed contains 1.6 g digestible carbs, including 1.6 g sugars, as well as 27.3 g fiber.

Data source: USDA FoodData Central, SR28 database - “Seeds, flaxseed” (NDB 12220). Polish names and servings: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes only and does not replace advice from a doctor or dietitian. Updated: 26 October 2026. How we prepare the calorie chart.