Nuts, Seeds & Oils
Flax Seeds, whole Nutrition Facts
Whole flax seeds are small, brown or golden seeds from the flax plant, one of the oldest fiber crops in the world. They're exceptionally high in omega-3 fatty acids (ALA) and lignans, but must be ground for optimal nutrient absorption.
Nutrition Facts
Per 100g serving
Calories534
% Daily Value*
Total Fat
42.2g65%
Saturated Fat
3.7g19%
Trans Fat
0.0g
Polyunsaturated Fat
28.7g
Monounsaturated Fat
7.5g
Cholesterol
-0%
Sodium
30mg1%
Total Carbohydrate
28.9g10%
Dietary Fiber
27.3g98%
Total Sugars
1.6g
Protein
18.3g37%
Vitamin A
-0%
Vitamin C
0.6mg1%
Vitamin D
-0%
Vitamin E
0.3mg2%
Vitamin K
4.3mcg4%
Vitamin B6
0.5mg28%
Vitamin B12
-0%
Folate
87mcg22%
Calcium
255mg20%
Iron
5.7mg32%
Potassium
813mg17%
Magnesium
392mg93%
Zinc
4.3mg39%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Richest plant source of omega-3 ALA
- ✓High in lignans with antioxidant properties
- ✓Excellent source of fiber for digestive health
- ✓May help reduce cholesterol levels
- ✓Rich in thiamine and magnesium
Best For
Grinding fresh for useWhole seed storageSproutingDecorative bread toppings
Storage
Store whole flax seeds in an airtight container in a cool, dry place for up to 1 year, or refrigerate for up to 2 years.
Serving Sizes
100g534 cal
1 oz (28g)150 cal
1 tbsp55 cal
2 tbsp110 cal
Frequently Asked Questions
Should I grind whole flax seeds?
Yes, whole flax seeds pass through your digestive system undigested. Grinding them releases the nutrients, especially the omega-3s and lignans.
Can I eat whole flax seeds?
While safe to eat, whole flax seeds aren't absorbed well by the body. For maximum nutritional benefit, grind them before consuming.
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