Flax seeds: calories and nutrition facts
Flax seeds has 528 kcal per 100 g. One serving, 1 Tablespoon (15 g), has 79 kcal.
- Calories
- 528 kcal
- Protein
- 19 g
- Carbohydrates
- 6.5 g
- Fat
- 40.3 g
Per 100 g
Flax seeds: how many calories?
Flax seeds has 528 kcal per 100 g, with 19 g protein, 6.5 g carbs and 40.3 g fat. A 15 g serving (1 Tablespoon) has 79 kcal. That is more than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from fat.
Where the calories come from
- Protein16%
- Carbohydrates6%
- Fat78%
Calculate a portion
- Calories
- 79 kcal
- Protein
- 2.9 g
- Carbohydrates
- 1 g
- Fat
- 6 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (15 g) |
|---|---|---|
| Calories | 528 kcal | 79 kcal |
| Fat | 40.3 g | 6 g |
| of which saturated fat | 4.3 g | 0.6 g |
| Carbohydrates | 6.5 g | 1 g |
| of which sugars | 1.6 g | 0.2 g |
| Fiber | 24.4 g | 3.7 g |
| Protein | 19 g | 2.9 g |
| Sodium | 40 mg | 6 mg |
| Water | 6.1 g | 0.9 g |
| Vitamin C | 2 mg | 0.3 mg |
| Calcium | 223 mg | 33 mg |
| Iron | 6 mg | 0.9 mg |
| Potassium | 840 mg | 126 mg |
| Magnesium | 336 mg | 50 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(528 kcal) | 26% |
| Fat(40.3 g) | 58% |
| of which saturated fat(4.3 g) | 21% |
| Carbohydrates(6.5 g) | 2% |
| of which sugars(1.6 g) | 2% |
| Protein(19 g) | 38% |
| Salt(0.1 g) | 2% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of protein (at least 12% of calories)
- High fibre (at least 6 g)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Flax seeds: frequently asked questions
Flax seeds: how many calories per serving?
A 15 g serving (1 Tablespoon) has 79 kcal.
Flax seeds: how much protein?
Flax seeds contains 19 g of protein per 100 g, 38% of the 50 g reference intake.
Flax seeds: how much fibre?
Flax seeds provides 24.4 g of fibre per 100 g, 98% of the 25 g a day recommended by EFSA.
Flax seeds: how much makes 100 kcal?
100 kcal is about 19 g of this food.
Recipes with this food
More foods in this category
- Escarole21 kcal
- Feijoa0 kcal
- Fennel18 kcal
- Field mushroom0 kcal
- Fig68 kcal
- Flat bean32 kcal
- Fresh broad bean62 kcal
- Fresh coconut369 kcal
- Fresh Pigeon Peas129 kcal
- Frozen artichoke heart55 kcal
- Frozen baby potatoes133 kcal
- Frozen blackberry0 kcal
Your personal calorie plan in 2 minutes
Start for free