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Flaxseeds

Flaxseeds

Everyday

Flaxseeds are small oilseeds prized for their high concentration of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, and exceptional soluble fiber content. These nutty-tasting seeds contain lignans – antioxidant compounds unique to flax that support hormonal balance – but require grinding to maximize nutrient absorption, as whole seeds often pass undigested. When mixed with water, ground flax forms a gelatinous binder that serves as a popular egg substitute in vegan baking.

Macro Impact

A 1 tbsp serving contains 53 calories, 2g protein, 3g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 53 calories?
Walking3.5 mph, moderate pace
12 min
YogaModerate effort, gentle pace
9 min
SwimmingModerate effort, freestyle
7 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
6 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size1 tbsp (10 g)
Amount per serving
Calories53
% Daily Value*
Total Fat4g
5%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat0.8g
Cholesterol0mg
0%
Sodium3mg
0%
Total Carbohydrate3g
1%
Dietary Fiber3g
10%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium26mg
2%
Iron0.6mg
3%
Potassium81mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
3 / 28 g
10%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
3 / 23 g
12%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
2 / 5 g
49%
Omega 6
1 / 19 g
3%
Omega 9
1 g
Protein
Protein
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
8%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
7%
Threonine
0 / 1 g
9%
Tryptophan
0 / 0 g
13%
Valine
0 / 2 g
7%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
14%
Riboflavin, B2
0 / 1 mg
1%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
9 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
26 / 1k mg
3%
Copper
0 / 1 mg
14%
Iron
1 / 13 mg
4%
Magnesium
39 / 370 mg
11%
Manganese
0 / 2 mg
12%
Phosphorous
64 / 700 mg
9%
Potassium
81 / 3k mg
3%
Selenium
3 / 55 mcg
5%
Sodium
3 / 2.3k mg
0%
Zinc
0 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
8 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Seeds, flaxseed. USDA Standard Reference, Legacy. Food ID 169414.
  2. 2.Linseeds, raw. Frida. Public Food Key 149.
  3. 3.Seed, linseed or flaxseed. Australian Nutrient Database. Public Food Key F008210.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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