Seeds, flaxseed
FDC 169414tbsp, whole (10 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 75 · +10 vs Nuts & seeds medianFlaxseed posts a Strong score of 75 of 100 and ranks 15 of 60 in Nuts & seeds, a category where median scores run lower at 65. Despite being calorie-dense at 534 per 100 grams, whole flaxseed delivers 98% of the Daily Value for dietary fiber, 93% for magnesium, and 37% for protein, all excellent tiers, plus 32% for iron.
Flaxseed is almost always ground before eating rather than used whole, since whole seeds are far harder to chew and break down, and it is commonly stirred into oatmeal, yogurt, or baked goods a tablespoon at a time. A whole tablespoon here is 10 grams, a small amount that still contributes meaningfully given the concentration of fiber and magnesium. Because it is fat-driven and calorie-dense, portions are naturally kept small rather than eaten by the handful.
See how this score is calculated, build a plate around seeds, 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 | 534 kcal | 27% |
| Total fat | 42 g | 54% |
| Saturated fat | 3.7 g | 18% |
| Cholesterol | 0 mg | 0% |
| Sodium | 30 mg | 1% |
| Carbohydrate | 29 g | 11% |
| Dietary fiber | 27 g | 98% |
| Sugars | 1.6 g | |
| Protein | 18 g | 37% |
| Potassium | 813 mg | 17% |
| Calcium | 255 mg | 20% |
| Iron | 5.7 mg | 32% |
| Magnesium | 392 mg | 93% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.31 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | 3% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.37 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 2.9 g | 1% |
| Dietary fiber | 2.7 g | 10% |
| Sugars | 0.16 g | |
| Protein | 1.8 g | 4% |
| Potassium | 81 mg | 2% |
| Calcium | 26 mg | 2% |
| Iron | 0.57 mg | 3% |
| Magnesium | 39 mg | 9% |
| Vitamin C | 0.06 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.03 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169414Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Seeds, hemp seed, hulledDensity 76 vs 75Nuts, almonds, blanchedDensity 76 vs 75Seeds, safflower seed meal, partially defattedDensity 77 vs 75Original analysis by NutriVerdict
In the kitchen and how to use it
Whole flaxseed has a nutty, slightly earthy flavor and a hard outer shell that passes through largely undigested unless the seeds are ground, which is why most cooks grind them fresh or buy them pre-ground for baking and smoothies. Ground flaxseed is stirred into oatmeal, yogurt, or batters, and it's a common egg substitute in vegan baking when mixed with water into a gel. Whole seeds add crunch when sprinkled over salads or bread crusts, though their nutritional benefit is best realized once they're milled.
Because the oils in flaxseed are prone to turning rancid, whole or ground flaxseed keeps best refrigerated or frozen in a sealed container rather than left in a warm pantry. A single tablespoon (10 grams) fits easily into a daily oatmeal or smoothie routine, and per 100 grams flaxseed is notably concentrated: 27.3 grams of fiber (98% DV), 93% DV for magnesium, 18.3 grams of protein (37% DV), and 32% DV for iron, alongside 42.2 grams of fat. Given how calorie-dense it is at 534 calories per 100 grams, flaxseed is typically used in small measured amounts, a tablespoon or two, rather than as a bulk ingredient.
Frequently asked questions about seeds, flaxseed
How many calories are in flaxseed?
Flaxseed has 534 calories per 100 grams, though a typical serving is just one tablespoon (10 grams).
Is flaxseed a good source of fiber?
Yes, flaxseed provides 27.3 grams of fiber per 100 grams, which is 98% of the Daily Value.
Do you need to grind flaxseed before eating it?
Whole flaxseed's hard shell largely passes through undigested, so grinding it is the common way to use it in oatmeal, smoothies, and baking.