Flax seeds
154 calories in 1 oz (28.3 g). Per 100 g, protein: 18 g, carbohydrates: 34.4 g, fat: 37.3 g.
Among the other records in Nuts and seeds, per 100 g: more fiber than 99%, and less sugars than 92%.
Flax seeds, 1 oz
154 calories
- Protein5.1 g13% of calories
- Carbs9.7 g25% of calories
incl. 6.5 g fiber · 0.44 g sugars
- Fat10.6 g62% of calories
Nutrition Facts
Calories154
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.
Find it at
vitamins
% of the Daily Value in this serving
- Thiamin (B1)13% 0.15 mg
- Niacin (B3)7% 1.1 mg
- Vitamin B67% 0.11 mg
- Choline4% 22.3 mg
- Riboflavin (B2)4% 0.046 mg
- Folate3% 11.6 µg
- Vitamin K1% 1 µg
Little or none: Vitamin C, Vitamin A, Vitamin B12, Vitamin D, Vitamin E.
minerals
% of the Daily Value in this serving
- Selenium70% 38.5 µg
- Copper42% 0.38 mg
- Magnesium25% 105 mg
- Phosphorus13% 157 mg
- Zinc12% 1.3 mg
- Iron9% 1.6 mg
- Calcium5% 65.1 mg
- Potassium5% 224 mg
Little or none: Sodium.
How it compares
Against other records in Nuts and seeds, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.
Fiber
Higher than 99%
Same value as 0 of 77 other records.
leastmostSugars
Lower than 92%
Same value as 1 of 77 other records.
leastmostCalcium
Higher than 88%
Same value as 0 of 77 other records.
leastmostPotassium
Higher than 87%
Same value as 0 of 77 other records.
leastmostIron
Higher than 86%
Same value as 0 of 77 other records.
leastmostCalories
Lower than 83%
Same value as 0 of 77 other records.
leastmost
Questions
- How many calories are in flax seeds?
- 1 oz (28.3 g): 154 calories; protein: 5.1 g, carbohydrates: 9.7 g, fat: 10.6 g.
- How much protein is in flax seeds?
- 18 g per 100 g. Its estimated share of calories is 13%, using 4 kcal per gram of protein.
- How many net carbs are in flax seeds?
- 11.3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.
All 65 reported nutrients, per 100 g+
| Water | 6.8 g |
| Energy | 545 kcal |
| Protein | 18 g |
| Total lipid (fat) | 37.3 g |
| Carbohydrate, by difference | 34.4 g |
| Fiber, total dietary | 23.1 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 230 mg |
| Iron, Fe | 5.8 mg |
| Magnesium, Mg | 372 mg |
| Phosphorus, P | 556 mg |
| Potassium, K | 793 mg |
| Sodium, Na | 37 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 1.3 mg |
| Selenium, Se | 136 µg |
| Vitamin C, total ascorbic acid | 0.6 mg |
| Thiamin | 0.54 mg |
| Riboflavin | 0.16 mg |
| Niacin | 3.8 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 41 µg |
| Folic acid | 0 µg |
| Folate, food | 41 µg |
| Folate, DFE | 41 µg |
| Choline, total | 78.7 mg |
| Vitamin B-12 | 0 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin A, RAE | 0 µg |
| Retinol | 0 µg |
| Carotene, beta | 0 µg |
| Carotene, alpha | 0 µg |
| Cryptoxanthin, beta | 0 µg |
| Lycopene | 0 µg |
| Lutein + zeaxanthin | 651 µg |
| Vitamin E (alpha-tocopherol) | 0 mg |
| Vitamin E, added | 0 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin K (phylloquinone) | 3.7 µg |
| Fatty acids, total saturated | 3.3 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 8:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.008 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 5.9 g |
| MUFA 16:1 | 0.024 g |
| MUFA 18:1 | 5.8 g |
| MUFA 20:1 | 0.16 g |
| MUFA 22:1 | 0.013 g |
| Fatty acids, total polyunsaturated | 24.7 g |
| PUFA 18:2 | 5.3 g |
| PUFA 18:3 | 19.4 g |
| PUFA 18:4 | 0 g |
| PUFA 20:4 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| Cholesterol | 0 mg |
| Alcohol, ethyl | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707588, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.