How many calories are in flax seeds?

One tablespoon of flax seeds (10g) has 55 calories. Per 100g, flax seeds are 534 calories. A typical daily serving (1-2 tbsp) is 55-110 calories. Ground flax has the same calories as whole seeds.

Are flax seeds good for weight loss?

Flax seeds can support weight loss despite being calorie-dense (534 cal/100g). They have exceptional fiber (27.3g per 100g) that promotes fullness. A tablespoon adds only 55 calories while providing satiety. Use 1-2 tbsp daily.

What nutrients are in flax seeds?

Flax seeds are a nutritional powerhouse: 18.3g protein, 27.3g fiber, 42.2g fat per 100g. They're the richest plant source of omega-3 ALA (22.8g/100g). Excellent calcium (255mg), iron (5.7mg), and potassium (813mg).

Are flax seeds keto-friendly?

Yes, flax seeds are excellent for keto with only 1.6g net carbs per 100g (28.9g carbs - 27.3g fiber). Nearly all their carbs are fiber. A typical 1-tablespoon serving has just 0.2g net carbs. They're one of the best keto seeds.

How many flax seeds should I eat per day?

The recommended daily amount is 1-2 tablespoons (10-20g) of ground flax seeds. This provides omega-3s, fiber, and lignans without excessive calories. More than 5 tablespoons may cause digestive issues from the high fiber.

Should I eat ground or whole flax seeds?

Ground flax seeds are better, your body can't fully digest whole seeds, so nutrients pass through. Grind them fresh (use a coffee grinder) or buy pre-ground. Store ground flax in the refrigerator as it goes rancid quickly.

What are the health benefits of flax seeds?

Flax seeds may: lower cholesterol (from fiber and omega-3s), reduce blood pressure, improve digestive health (high fiber), provide antioxidant lignans (cancer-protective), and reduce inflammation. Best evidence is for heart health benefits.

Flax seeds vs chia seeds: which is better?

Both are excellent. Flax: more omega-3s (22.8g vs 17.5g/100g), must be ground. Chia: more calcium and fiber per serving, can be eaten whole, forms gel in liquid. Nutritionally similar, choose based on convenience and taste preference.

Can you eat too many flax seeds?

Yes, excessive flax (more than 5 tbsp daily) can cause digestive issues, bloating, and diarrhea from the high fiber. Raw flax also contains cyanogenic compounds (safe in normal amounts but concerning in excess). Stick to 1-2 tbsp.

How should I use flax seeds?

Add ground flax to: smoothies, oatmeal, yogurt, baked goods, or as an egg substitute (1 tbsp + 3 tbsp water = 1 egg). Sprinkle on salads or cereals. Don't cook at high heat, it damages the omega-3s.

All Foods

Calories in Flax Seeds

USDA Verified · FDC 169414 · Aug 2026

55 calories

per 1 tbsp (10g) (10g)

18.3g

Protein

28.9g

Carbs

42.2g

Fat

27.3g

Fiber

Per 100g raw

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Serving Sizes & Calories

Serving Size	Weight	Calories
1 tbsp (10g)Standard	10g	55 cal
1/4 cup flax seeds	40g	218 cal
100g	100g	534 cal
1/2 cup flax seeds	80g	427 cal

534 calories per 100g raw

Complete Nutrition Facts

Per 100g raw

534 calories

Protein18.3g

Carbohydrates28.9g

Sugar1.6g

Fat42.2g

Fiber27.3g

Sodium30mg

Potassium813mg

Calcium255mg

Iron5.7mg

How Flax Seeds Compares

Flax Seeds next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Flax Seeds	534	18.3g	28.9g	42.2g	27.3g
Almonds	579	21.4g	21.8g	50.7g	12.5g
Peanut Butter	598	22.2g	22.3g	51.4g	5g
Walnuts	654	15.4g	13.9g	66.1g	6.8g
Cashew	553	18.6g	30.7g	44.3g	3.2g