Nuts & Seeds
Flaxseed
Overview
Why eat flaxseed?
Flaxseed is a small seed with an unusually big nutrient load: fiber, plant omega-3 fats, magnesium and thiamin all arrive in the same spoonful. A teaspoon or two stirred into oatmeal, yogurt or a smoothie is an easy way to add substance to food you already eat.
Good to know: Flaxseed is calorie-dense at 534 kcal per 100 g, and whole seeds often pass through undigested, so grinding them first makes the nutrients far more available.
Exceptional fiber content
With 27.3 g of fiber per 100 g, nearly 98% of the Daily Value, flaxseed adds bulk that supports regularity and may help steady blood sugar after meals.
Magnesium for muscles and nerves
Flaxseed supplies 392 mg of magnesium per 100 g (93% DV), a mineral involved in muscle function, nerve signaling and hundreds of enzyme reactions.
Thiamin and copper
Per 100 g it delivers 137% DV of thiamin and 136% DV of copper, nutrients that help the body turn food into usable energy.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in flaxseed?
Calories
534kcal
Protein
18g
Carbs
29g
Fat
42g
Fiber
27g
Sugars
1.6g
Minerals
- Calcium255 mg20%
- Iron5.7 mg32%
- Magnesium392 mg93%
- Phosphorus642 mg51%
- Potassium813 mg17%
- Sodium30 mg1%
- Zinc4.3 mg39%
- Copper1.2 mg136%
- Selenium25 µg46%
Vitamins
- Vitamin C0.6 mg1%
- Vitamin E0.31 mg2%
- Vitamin K4.3 µg4%
- Thiamin (B1)1.6 mg137%
- Riboflavin (B2)0.16 mg12%
- Niacin (B3)3.1 mg19%
- Vitamin B60.47 mg28%
- Folate87 µg22%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Seeds, flaxseed” (SR Legacy, FDC ID 169414).View the USDA record ↗ (opens in a new tab).