Oil, flaxseed, cold pressed
FDC 167702tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 27 · +5 vs Fats & oils medianFlaxseed oil scores 27 of 100, also a Low band result, ranking 22nd of 60 in Fats & oils. It shows no standout percent-DV nutrients here, just a trace of protein at 0.11 g per 100 g, since the oil is essentially all fat and the density scoring reflects that concentration rather than any single gap.
Cold-pressed flaxseed oil is meant to be used raw, whisked into dressings or stirred into a smoothie or yogurt after cooking, because heat can degrade its delicate compounds and flavor. It should be stored in the fridge and used up quickly once opened. The caveat to keep in mind is that it still runs 9 g of saturated fat per 100 g, so a tablespoon is plenty.
See how this score is calculated, build a plate around oil, flaxseed, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 884 kcal | 44% |
| Total fat | 100 g | 128% |
| Saturated fat | 9 g | 45% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0.11 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 1 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.47 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 1.3 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0.02 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0.14 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.07 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 167702Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oil, walnutDensity 27 vs 27Oil, soybean, salad or cookingDensity 28 vs 27Oil, soybean lecithinDensity 28 vs 27Original analysis by NutriVerdict
In the kitchen and how to use it
Cold-pressed flaxseed oil has an earthy, slightly grassy flavor that cooks use raw rather than for frying, since heat degrades its delicate character and the oil can smoke or turn bitter quickly. It's typically whisked into salad dressings, drizzled over cooked grains like quinoa or farro, stirred into smoothies, or spooned over yogurt and cottage cheese for a mild nutty note. Some bakers add a small amount to muffin or bread batters, though it's not used as a general-purpose cooking fat.
Because cold-pressed flaxseed oil is unrefined and oxidizes quickly once opened, it should be kept refrigerated at all times, even before opening if the label recommends it, and used within a few weeks to a couple of months for best flavor. At 884 calories per 100 g and 14 g of fat in a tablespoon, it's used sparingly as a flavor and texture addition to a dish rather than a food to build a meal around; it also contributes a trace 0.11 g of protein per 100 g, which is negligible in practical terms.
Frequently asked questions about oil, flaxseed
How many calories are in cold-pressed flaxseed oil?
It provides 884 calories per 100 g, which works out to roughly 124 calories per 14 g tablespoon.
Can you cook with flaxseed oil?
It's best used unheated, drizzled over salads, grains, or yogurt, since high heat breaks down its flavor and delicate compounds.
How do you store flaxseed oil?
Store it in the refrigerator away from light and use it within a few weeks to a couple of months, since cold-pressed oils oxidize faster than refined ones.