Calories in Flax Seeds
Updated July 2026 · Source: USDA FoodData Central
🥜 Calculate Calories for Any Flax Seeds Weight
Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Thiamine (B1) | 1.64mg | 137% | |
| Magnesium | 392mg | 93% | |
| Manganese | 2.48mg | 108% | |
| Phosphorus | 642mg | 51% | |
| Zinc | 4.34mg | 39% | |
| Iron | 5.73mg | 32% | |
| Vitamin B6 | 0.47mg | 28% | |
| Potassium | 813mg | 17% | |
| Folate | 87µg | 22% | |
| Selenium | 25.4µg | 46% |
Calories in Flax Seeds by Weight
| Weight | Calories | Fat | Protein | Net Carbs |
|---|
Macronutrient Breakdown — per 100g
Net carbs: 1.6g/100g (most carbs are fiber: 27.3g/100g). MUST be ground to absorb nutrients — whole flax passes undigested. Richest lignan food (800µg/100g). Second richest plant ALA omega-3. Store ground flax in fridge.
Micronutrient Highlights
Flax Seed Benefits
Lignans — Richest Food Source
~800µg lignans per 100g — 75-800× more than any other plant food. Gut bacteria convert to enterolactone and enterodiol — phytoestrogens modulating oestrogen activity. Multiple large studies show high lignan intake associated with reduced breast cancer risk (particularly oestrogen-receptor-positive), reduced prostate cancer risk, and alleviation of menopausal symptoms.
Blood Pressure — Clinical Evidence
The 2013 FLAX-PAD trial found 30g ground flax daily for 6 months reduced systolic BP by 10 mmHg and diastolic by 7 mmHg in patients with peripheral artery disease — effects comparable to antihypertensive medication. One of the largest dietary blood pressure reductions ever documented in a controlled trial.
ALA Omega-3
16.7g ALA per 100g — second only to chia seeds. One tablespoon (10g) provides 2.35g ALA — meeting the entire adequate daily intake. Regular flax consumption reduces triglycerides, lowers inflammatory markers, and may improve insulin sensitivity.
Must Be Ground — Critical Requirement
Whole flax seeds pass largely undigested. The valuable ALA, lignans, and fiber are only available from ground or milled flax. A coffee grinder converts whole seeds in seconds. Store ground flax refrigerated or frozen as PUFA content makes it prone to oxidation at room temperature.
Flax Seeds vs Other Nuts — Comparison
Is Flax Seeds Suitable for Your Diet?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values from USDA FoodData Central. Not medical advice.