Flaxseed: Calories, Nutrition Facts, and Health Benefits (2026)

Flaxseed provides 75 calories per 2 tablespoons (14 g), along with 3.8 g of fiber and 5.9 g of fat. It is rich in omega-3 fatty acids and lignans, making it a nutritious addition to your diet.

This page explores the nutritional profile of flaxseed, focusing on its benefits and how it compares to other nuts and seeds. We will examine its calorie content, macronutrients, and health impacts.

Flaxseed Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for flaxseed, highlighting key components such as protein, carbohydrates, and fats.

Values are for 2 tbsp ground (14 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	75	534	4%
Protein	2.6 g	18.3 g	5%
Carbohydrates	4.0 g	28.9 g	1%
Fiber	3.8 g	27.3 g	14%
Sugar	0.2 g	1.6 g	-
Fat	5.9 g	42.2 g	8%
Vitamin C	0.1 mg	0.6 mg	0%
Potassium	114 mg	813 mg	2%
Saturated Fat	0.5 g	3.7 g	3%
Magnesium	55 mg	392 mg	13%

About 20% of flaxseed calories come from carbohydrates, 13% from protein and 67% from fat.

Flaxseed by Health Goal

In this section, we evaluate how flaxseed rates for common dietary goals, including weight management and heart health.

Goal	Rating	Why
Weight loss	Good	75 calories per serving, with 3.8 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Good	3.8 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (2.6 g); best as a vitamin-rich choice, not a protein source

Flaxseed and Blood Sugar

Glycemic index: 30. Glycemic load: 1 per serving.

Flaxseed is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Flaxseed Compares to Other Nuts and Seeds

This comparison table illustrates how flaxseed stacks up against other nuts and seeds in terms of nutritional value.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Flaxseed	534	18.3	42.2	27.3
Chia Seeds	486	16.5	30.7	34.4
Hemp Seeds	553	31.6	48.8	4.0
Sunflower Seeds	584	20.8	51.5	8.6

Flaxseed Myths, Checked

Whole flaxseeds give the same benefits as ground , False. Whole flax often passes through undigested; grinding unlocks the nutrients.

Flaxseed provides omega-3 like fish oil , Misleading. Flax has ALA, converted inefficiently to EPA and DHA.

How to Track Flaxseed

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing flaxseed beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log flaxseed accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 2 tbsp of ground flaxseed?

Two tablespoons of ground flaxseed contain 75 calories, which makes it a calorie-dense food suitable for small servings.

Is flaxseed good for weight loss?

Flaxseed can aid in weight loss due to its high fiber content, which promotes satiety, with 3.8 g of fiber per serving.

Can people with diabetes eat flaxseed?

People with diabetes can safely consume flaxseed, as it has very low available carbs and minimally impacts blood sugar levels.

How much fiber is in flaxseed?

Flaxseed is an excellent source of fiber, providing 3.8 g per 2 tablespoons, which supports digestive health.

Is flaxseed high in sugar?

Flaxseed is very low in sugar, with only 0.2 g of sugar per serving, making it a healthy choice for those monitoring sugar intake.

Should you eat flaxseed ground or whole?

It is recommended to consume ground flaxseed rather than whole, as grinding increases nutrient absorption and bioavailability.

Key Takeaways

• Flaxseed contains 75 calories per 2 tbsp (14 g).
• Each serving provides 3.8 g of dietary fiber.
• Flaxseed is low in sugar, with only 0.2 g per serving.
• It is rich in healthy fats, offering 5.9 g of fat per 2 tbsp.
• Flaxseed is a good source of magnesium, providing 55 mg per serving.
• Ground flaxseed is preferred for better nutrient absorption.