USDA reference food · Nut and Seed Products
Seeds, flaxseed
1 tbsp, whole of seeds, flaxseed (10.3 g) has 60 calories, 2g of protein, 4.5g of fat and 3g of fiber (USDA FoodData Central, SR Legacy, FDC 169414). It is one of 2 USDA descriptions of flaxseed.
FoodData Central 169414, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 18.3g
- more than 69% of 8,218 USDA reference foods
- Calories per 100 g
- 534
- more than 95% of reference foods
- Fiber per 100 g
- 27.3g
- more than 100% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 169414); FDA Daily Values, 21 CFR 101.9.
Also rich in
Source: USDA FoodData Central (FDC 169414), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 20% carbohydrate, 67% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 534 | 95% |
| Protein | 18.3 g | 69% |
| Total fat | 42.2 g | 95% |
| Carbohydrate | 28.9 g | 76% |
| Fiber | 27.3 g | 100% |
| Total sugars | 1.55 g | 52% |
| Sodium | 30.0 mg | 26% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (112)
The portion is 1 tbsp, whole (10.3 g); % DV is for that portion.
Energy, macronutrients and sugars (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.88 g | 18.3 g | 4% |
| Total lipid (fat) | 4.34 g | 42.2 g | 6% |
| Carbohydrate, by difference | 2.97 g | 28.9 g | 1% |
| Ash | 0.38 g | 3.72 g | |
| Energy | 55.0 kcal | 534 kcal | |
| Sucrose | 0.12 g | 1.15 g | |
| Glucose | 0.041 g | 0.40 g | |
| Fructose | 0 g | 0 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 0.72 g | 6.96 g | |
| Total Sugars | 0.16 g | 1.55 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 2.81 g | 27.3 g | 10% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.38 g | 3.66 g | 2% |
| Fatty acids, total monounsaturated | 0.78 g | 7.53 g | |
| Fatty acids, total polyunsaturated | 2.96 g | 28.7 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 26.3 mg | 255 mg | 2% |
| Iron, Fe | 0.59 mg | 5.73 mg | 3% |
| Magnesium, Mg | 40.4 mg | 392 mg | 10% |
| Phosphorus, P | 66.1 mg | 642 mg | 5% |
| Potassium, K | 83.7 mg | 813 mg | 2% |
| Sodium, Na | 3.09 mg | 30.0 mg | 0% |
| Zinc, Zn | 0.45 mg | 4.34 mg | 4% |
| Copper, Cu | 0.13 mg | 1.22 mg | 14% |
| Manganese, Mn | 0.26 mg | 2.48 mg | 11% |
| Selenium, Se | 2.62 µg | 25.4 µg | 5% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.032 mg | 0.31 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 67.1 µg | 651 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 2.05 mg | 19.9 mg | |
| Tocopherol, delta | 0.036 mg | 0.35 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0.062 mg | 0.60 mg | 0% |
| Thiamin | 0.17 mg | 1.64 mg | 14% |
| Riboflavin | 0.017 mg | 0.16 mg | 1% |
| Niacin | 0.32 mg | 3.08 mg | 2% |
| Pantothenic acid | 0.10 mg | 0.98 mg | |
| Vitamin B-6 | 0.049 mg | 0.47 mg | 3% |
| Folate, total | 8.96 µg | 87.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 8.11 mg | 78.7 mg | 1% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0.44 µg | 4.30 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 8.96 µg | 87.0 µg | |
| Folate, DFE | 8.96 µg | 87.0 µg | 2% |
| Betaine | 0.32 mg | 3.10 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.031 g | 0.30 g | |
| Threonine | 0.079 g | 0.77 g | |
| Isoleucine | 0.092 g | 0.90 g | |
| Leucine | 0.13 g | 1.24 g | |
| Lysine | 0.089 g | 0.86 g | |
| Methionine | 0.038 g | 0.37 g | |
| Cystine | 0.035 g | 0.34 g | |
| Phenylalanine | 0.099 g | 0.96 g | |
| Tyrosine | 0.051 g | 0.49 g | |
| Valine | 0.11 g | 1.07 g | |
| Arginine | 0.20 g | 1.93 g | |
| Histidine | 0.049 g | 0.47 g | |
| Alanine | 0.095 g | 0.93 g | |
| Aspartic acid | 0.21 g | 2.05 g | |
| Glutamic acid | 0.42 g | 4.04 g | |
| Glycine | 0.13 g | 1.25 g | |
| Proline | 0.083 g | 0.81 g | |
| Serine | 0.10 g | 0.97 g |
Fatty acids (29)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.00082 g | 0.0080 g | |
| SFA 16:0 | 0.22 g | 2.17 g | |
| SFA 18:0 | 0.14 g | 1.33 g | |
| SFA 20:0 | 0.0054 g | 0.052 g | |
| MUFA 18:1 | 0.76 g | 7.36 g | |
| PUFA 18:2 | 0.61 g | 5.90 g | |
| PUFA 18:3 | 2.35 g | 22.8 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.0054 g | 0.052 g | |
| MUFA 16:1 | 0.0025 g | 0.024 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0069 g | 0.067 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.0013 g | 0.013 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Stigmasterol | 1.13 mg | 11.0 mg | |
| Campesterol | 4.64 mg | 45.0 mg | |
| Beta-sitosterol | 9.27 mg | 90.0 mg | |
| SFA 15:0 | 0.00052 g | 0.0050 g | |
| SFA 17:0 | 0.0019 g | 0.018 g | |
| SFA 24:0 | 0.0032 g | 0.031 g | |
| MUFA 24:1 c | 0.0066 g | 0.064 g | |
| PUFA 20:2 n-6 c,c | 0.00072 g | 0.0070 g |
Source: USDA FoodData Central, FDC 169414: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat flaxseed
USDA lists 2 preparations of flaxseed. The flaxseed page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in nut and seed productscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 100% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov