Foods · Nuts and seeds
Calories in flaxseed
Flaxseed: about 534 calories per 100 g. A portion of 1 oz (28 g) has about 151 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 534 | 18.3 g | 28.9 g | 42.2 g |
| 1 oz | 28 g | 151 | 5.2 g | 8.2 g | 12 g |
| 1 tbsp, whole | 10 g | 55 | 1.9 g | 3 g | 4.3 g |
| 1 cup, whole | 168 g | 897 | 30.7 g | 48.5 g | 70.8 g |
| 1 tbsp, ground | 7 g | 37 | 1.3 g | 2 g | 3 g |
| 1 tsp, whole | 3 g | 18 | 0.6 g | 1 g | 1.4 g |
| 1 tsp, ground | 3 g | 13 | 0.5 g | 0.7 g | 1.1 g |
Where the calories come from
- Protein 13%
- Carbs 20%
- Fat 67%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 534 kcal |
| Protein | 18.3 g |
| Carbohydrate | 28.9 g |
| of which sugars | 1.6 g |
| Fibre | 27.3 g |
| Fat | 42.2 g |
| of which saturated | 3.7 g |
| Cholesterol | 0 mg |
| Sodium | 30 mg |
| Potassium | 813 mg |
| Calcium | 255 mg |
| Iron | 5.7 mg |
| Vitamin C | 0.6 mg |
| Water | 7 g |
How it compares with other nuts and seeds
Among the 10 nuts and seeds listed on this site, flaxseed ranks number 3 from the lowest in calories per 100 g, and number 6 from the highest in protein per 100 g.
Fewer calories per 100 g
- Chia seeds 486 cal
- Coconut meat 354 cal
More calories per 100 g
- Pumpkin seeds 559 cal
- Pistachios 560 cal
- Cashews 574 cal
What 151 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of flaxseed (1 oz, 151 calories) equals about 34 minutes of walking or 16 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Seeds, flaxseed”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in flaxseed (1 oz)?
About 151 calories (≈). That is 1 oz (28 g) of flaxseed, using the USDA reference value of 534 calories per 100 g.
How many calories are in 100 grams of flaxseed?
About 534 calories (≈). One ounce (28 g) is about 151 calories.
How much protein is in flaxseed?
18.3 g per 100 g, and about 13% of its calories come from protein (≈). A portion of 1 oz has about 5.2 g.
Source
- USDA FoodData Central, SR Legacy: Seeds, flaxseed (FDC ID 169414)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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