Nutrition for Flaxseeds

Flaxseeds Nutrition Summary

One tablespoon of flaxseeds (10.3 grams or 0.36 oz) contains 55 calories and 1.9 grams of protein. Flaxseeds consists of 7% water, 29% carbohydrates, 18% protein, and 42% fat.

Flaxseeds are an excellent source of many nutrients, including dietary fiber, calcium, magnesium, potassium and thiamin. It also contains significant amounts of iron, selenium, zinc, manganese, copper and phosphorus.

In one tablespoon of flaxseeds:

• Calories: 55
• Protein: 1.9 g
• Sugar: 0.2 g
• Dietary fiber: 2.8 g
• Fat: 4.3 g, (Saturated: 0.4 g)
• Sodium: 3.1 mg

There is no significant amounts of cholesterol in flaxseeds.

See the Flaxseeds Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Seeds, flaxseed.

Calories in Flaxseeds

Flaxseeds have 55 calories per tablespoon or 534 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

66% of calories in flaxseeds are from fat, 21% of calories are from carbohydrates and 13% of calories are from protein.

Calories from Carbs

Calories from Fat

Omega-3 and Omega-6 in Flaxseeds

Calories Similar to Flaxseeds

Some other nuts or seeds with similar calories to flaxseeds by weight:

• Hemp Seeds: +2 calories
• Cashews: +2 calories
• Raw Pumpkin Seeds: +3 calories
• Sesame Seeds: +3 calories

Protein in Flaxseeds

An excellent source of protein, a single tablespoon of Flaxseeds contains 4% of recommended daily values or 1.9 grams of protein. In addition, flaxseeds are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

• Protein: 1.88 g
• Tryptophan: 0.03 g
• Threonine: 0.08 g
• Isoleucine: 0.09 g
• Leucine: 0.13 g
• Lysine: 0.09 g
• Methionine: 0.04 g
• Phenylalanine: 0.1 g
• Valine: 0.11 g
• Histidine: 0.05 g

Protein Similar to Flaxseeds

Some other nuts or seeds with similar amounts of protein to flaxseeds by weight:

• Cashews: same
• Pumpkin Seeds: same
• Cashew Butter: -0.1 grams
• Sunflower Seeds: -0.1 grams

Vitamins and Minerals in Flaxseeds

An good source of many nutrients, flaxseeds contain abundant amounts of calcium, magnesium, potassium and thiamin. In fact, a single tablespoon of flaxseeds contains 15% of recommended daily values or 0.2 milligrams of thiamin. Also an excellent source of magnesium, a single tablespoon of flaxseeds contains 13% of recommended daily values or 40.4 milligrams of magnesium.

Vitamins in flaxseeds (1 tbsp):

• Thiamin: 0.2 mg
• Riboflavin: < 0.1 mg
• Niacin: 0.3 mg
• Vitamin b6: < 0.1 mg
• Vitamin c: 0.1 mg
• Vitamin e: < 0.1 mg
• Folate: 9 ug
• Vitamin k: 0.4 ug

Minerals in flaxseeds (1 tbsp):

• Calcium: 26.3 mg
• Potassium: 83.7 mg
• Iron: 0.6 mg
• Magnesium: 40.4 mg
• Zinc: 0.4 mg
• Selenium: 2.6 ug
• Phosphorus: 66.1 mg
• Copper: 0.1 mg
• Manganese: 0.3 mg
• Choline: 8.1 mg

There is no significant amounts of vitamin a, pantothenic acid or vitamin b12 in flaxseeds.

Similar to Flaxseeds for Thiamin (Vit B1)

Here are some other nuts or seeds with similarly abundant amounts of thiamin (Vit B1) to flaxseeds:

• Hemp Seeds: -0.04 MG
• Pili Nut: -0.08 MG
• Sesame Seeds: -0.09 MG
• Macadamia Nut: -0.1 MG

Flavonoids and Carotenoids in Flaxseeds ^[3]

Flaxseeds Nutrition Chart

Flaxseeds in Cooking

Most recipes call for one or two tablespoons of flaxseeds.

Friends and Relatives of Flaxseeds

Foods commonly cooked with flaxseeds:

• Wheat Germ
• Almond Milk

Other similar relatives:

• Chia Seeds