Nuts & Seeds · Nutrition Facts
Flax Seeds Nutrition Facts
Flax seeds are a nutrient-dense superfood, rich in omega-3 fatty acids and fiber. They are commonly used in baking and as a topping for yogurt or salads.
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577kcal
Calories
20.2g
Protein
22.9g
Carbs
49.2g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 tablespoon, 12g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 577kcal | 69.2kcal |
| Protein | 20.2g | 2.4g |
| Total Carbohydrates | 22.9g | 2.7g |
| Dietary Fiber | 22.9g | 2.7g |
| Sugars | 12.4g | 1.5g |
| Total Fat | 49.2g | 5.9g |
| Saturated Fat | 7.3g | 0.9g |
| Sodium | 12mg | 1.4mg |
| Water | 3.3g | 0.4g |
Adjust the serving size
Estimate nutrients in a portion of Flax Seeds. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 tablespoon (12 g). Enter 1–5000 g.
- Calories
- 69.24 kcal
- Protein
- 2.42 g
- Carbohydrates
- 2.75 g
- Fiber
- 2.75 g
- Sugars
- 1.49 g
- Fat
- 5.9 g
- Sodium
- 1.44 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
33% Daily Value
% Daily Value
40% Daily Value
36% Daily Value
Serving ideas
- Mix 1 tablespoon into oatmeal or yogurt for a nutritious breakfast.
- Add to smoothies for a boost of omega-3s and fiber.
- Use as a topping for salads or soups for added crunch and nutrition.
Storage
Storage tip: Store flax seeds in an airtight container in the refrigerator to maintain freshness and prevent rancidity.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
Are flax seeds safe for everyone?
How many flax seeds should I eat per day?
Can I soak flax seeds before eating?
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