Flaxseed nutrition facts

Flaxseed (1 tbsp, whole, 10.3 g) has 55 calories, 1.9 g protein, 2.4 g fiber, 3.8 g fat. It is an excellent source of selenium (25% DV) and a good source of copper and manganese.

Selenium 25% DV Copper 15% DV Manganese 11% DV Magnesium 9.1% DV Fiber 8.5% DV

#1 of 12 nuts and seeds for omega-3 #7 of 12 nuts and seeds for polyunsaturated fat #2 of 12 nuts and seeds for selenium #4 of 12 nuts and seeds for magnesium #2 of 12 nuts and seeds for fiber #2 of 8 nuts and seeds for lutein + zeaxanthin

Nutrition Facts

Serving size1 tbsp, whole (10 g)

Calories55

Total Fat 3.8g4.9%

Saturated Fat 0.3g1.7%

Cholesterol 0mg0%

Sodium 4mg0.2%

Total Carbohydrate 3.5g1.3%

Dietary Fiber 2.4g8.5%

Total Sugars 0.2g

Protein 1.9g3.7%

Vitamin D 0µg0%

Calcium 24mg1.8%

Iron 0.6mg3.3%

Potassium 82mg1.7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 13%
■ Fat 62%
■ Carbohydrate 25%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-0.4

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 19 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in flaxseed

Nutrient	Per 1 tbsp, whole	% Daily Value
Macronutrients
Calories	55 kcal	2.8%
ProteinF	1.9 g	3.7%
Total fatF	3.8 g	4.9%
CarbohydrateF	3.5 g	1.3%
FiberF	2.4 g	8.5%
Sugars	0.2 g	no DV
Fats
Saturated fatF	0.3 g	1.7%
Monounsaturated fatF	0.6 g	no DV
Polyunsaturated fatF	2.5 g	no DV
Omega-3 (ALA+EPA+DHA)F	2 g	no DV
Omega-6 (linoleic)	0.61 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.1 mg	0.1%
Thiamin (B1)F	0.06 mg	4.6%
Riboflavin (B2)	0.02 mg	1.3%
Niacin (B3)F	0.4 mg	2.4%
Pantothenic acid (B5)	0.1 mg	2%
Vitamin B6F	0.04 mg	2.4%
Folate (DFE)F	4 µg	1.1%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.03 mg	0.2%
Vitamin D	0 µg	0%
Vitamin KF	0.4 µg	0.3%
Choline	8 mg	1.5%
Minerals
SodiumF	4 mg	0.2%
CalciumF	24 mg	1.8%
IronF	0.6 mg	3.3%
MagnesiumF	38 mg	9.1%
PhosphorusF	57 mg	4.6%
PotassiumF	82 mg	1.7%
ZincF	0.5 mg	4.4%
CopperF	0.14 mg	15%
ManganeseF	0.25 mg	11%
SeleniumF	14 µg	25%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	67 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	1 g	no DV
Amino acids
TryptophanF	0.031 g	no DV
ThreonineF	0.096 g	no DV
IsoleucineF	0.097 g	no DV
LeucineF	0.142 g	no DV
LysineF	0.096 g	no DV
MethionineF	0.041 g	no DV
PhenylalanineF	0.115 g	no DV
ValineF	0.117 g	no DV
HistidineF	0.053 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	534 kcal	27%
ProteinF	18 g	36%
Total fatF	37.3 g	48%
CarbohydrateF	34.4 g	12%
FiberF	23.1 g	83%
Sugars	1.6 g	no DV
Fats
Saturated fatF	3.3 g	16%
Monounsaturated fatF	5.9 g	no DV
Polyunsaturated fatF	24.7 g	no DV
Omega-3 (ALA+EPA+DHA)F	19.42 g	no DV
Omega-6 (linoleic)	5.9 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.6 mg	0.7%
Thiamin (B1)F	0.54 mg	45%
Riboflavin (B2)	0.16 mg	12%
Niacin (B3)F	3.8 mg	23%
Pantothenic acid (B5)	0.98 mg	20%
Vitamin B6F	0.39 mg	23%
Folate (DFE)F	41 µg	10%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.31 mg	2.1%
Vitamin D	0 µg	0%
Vitamin KF	3.7 µg	3.1%
Choline	79 mg	14%
Minerals
SodiumF	37 mg	1.6%
CalciumF	230 mg	18%
IronF	5.8 mg	32%
MagnesiumF	372 mg	89%
PhosphorusF	556 mg	45%
PotassiumF	793 mg	17%
ZincF	4.7 mg	43%
CopperF	1.34 mg	149%
ManganeseF	2.4 mg	105%
SeleniumF	136 µg	247%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	651 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	7 g	no DV
Amino acids
TryptophanF	0.301 g	no DV
ThreonineF	0.931 g	no DV
IsoleucineF	0.938 g	no DV
LeucineF	1.38 g	no DV
LysineF	0.932 g	no DV
MethionineF	0.403 g	no DV
PhenylalanineF	1.116 g	no DV
ValineF	1.138 g	no DV
HistidineF	0.514 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	151 kcal	7.6%
ProteinF	5.1 g	10%
Total fatF	10.6 g	14%
CarbohydrateF	9.7 g	3.5%
FiberF	6.6 g	23%
Sugars	0.4 g	no DV
Fats
Saturated fatF	0.9 g	4.7%
Monounsaturated fatF	1.7 g	no DV
Polyunsaturated fatF	7 g	no DV
Omega-3 (ALA+EPA+DHA)F	5.51 g	no DV
Omega-6 (linoleic)	1.67 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.2 mg	0.2%
Thiamin (B1)F	0.15 mg	13%
Riboflavin (B2)	0.05 mg	3.5%
Niacin (B3)F	1.1 mg	6.7%
Pantothenic acid (B5)	0.28 mg	5.6%
Vitamin B6F	0.11 mg	6.5%
Folate (DFE)F	12 µg	2.9%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.09 mg	0.6%
Vitamin D	0 µg	0%
Vitamin KF	1 µg	0.9%
Choline	22 mg	4.1%
Minerals
SodiumF	10 mg	0.5%
CalciumF	65 mg	5%
IronF	1.6 mg	9.1%
MagnesiumF	105 mg	25%
PhosphorusF	158 mg	13%
PotassiumF	225 mg	4.8%
ZincF	1.3 mg	12%
CopperF	0.38 mg	42%
ManganeseF	0.68 mg	30%
SeleniumF	38.5 µg	70%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	185 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	2 g	no DV
Amino acids
TryptophanF	0.085 g	no DV
ThreonineF	0.264 g	no DV
IsoleucineF	0.266 g	no DV
LeucineF	0.391 g	no DV
LysineF	0.264 g	no DV
MethionineF	0.114 g	no DV
PhenylalanineF	0.316 g	no DV
ValineF	0.323 g	no DV
HistidineF	0.146 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169414 ("Seeds, flaxseed"), Foundation Foods #2262075.

Compare flaxseed with…

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Frequently asked questions

How many calories are in flaxseed?

Flaxseed has 55 calories per 1 tbsp, whole (10.3 g), or 534 calories per 100 g, according to USDA FoodData Central.

How much protein is in flaxseed?

1.9 g of protein per 1 tbsp, whole, which is 3.7% of the 50 g Daily Value.

What is flaxseed rich in?

Per serving, flaxseed is richest in Selenium at 25% of the Daily Value, Copper (15%), Manganese (11%), Magnesium (9.1%).

Is flaxseed healthy?

By nutrient density, flaxseed scores 48 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More nuts and seeds

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.