Nuts & Seeds
Flaxseeds nutrition facts
A 1 RACC (15 g) serving of flaxseeds provides 82 calories, 3 g protein, 5 g carbohydrate, and 6 g fat — about 13% of its calories from protein, 25% from carbohydrate, and 62% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (15 g)
- Vitamin K
- 0.55 mcg
- Thiamin (B1)
- 0.08 mg
- Niacin (B3)
- 0.56 mg
- Vitamin B6
- 0.06 mg
- Folate (DFE)
- 6.22 mcg
- Magnesium
- 55.8 mg
- Phosphorus
- 83.5 mg
- Zinc
- 0.71 mg
- Copper
- 0.20 mg
- Manganese
- 0.36 mg
- Selenium
- 20.4 mcg
Nutrition highlights
Per 1 RACC (15 g), flaxseeds is an excellent source of Selenium and Copper and a good source of Manganese, Magnesium, and Dietary Fiber.
% of the FDA Daily Value per 1 RACC (15 g) serving.
Key metrics
Nutrient density
Per 100 kcal, flaxseeds delivers about 8% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More fiber than 99% of foods · 93% of nuts & seeds
- More magnesium than 99% of foods · 93% of nuts & seeds
- More potassium than 98% of foods · 86% of nuts & seeds
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest nuts & seeds to flaxseeds by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like flaxseeds are lower in some essential amino acids. Eating nuts & seeds together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in flaxseeds?
- A 1 RACC (15 g) serving of flaxseeds has about 82 calories. Per 100 g, it has 545 calories — a very high calorie density.
- How much protein is in flaxseeds?
- Flaxseeds provides about 3 g of protein per 1 RACC (15 g) serving.
- What are the macros in flaxseeds?
- Per serving, flaxseeds has roughly 3 g protein, 5 g carbohydrate, and 6 g fat. By calories, that is 13% protein, 25% carbohydrate, and 62% fat.
- Is flaxseeds high in protein?
- Flaxseeds has a protein density of about 3.3 g per 100 kcal, and 13% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in flaxseeds?
- Per 1 RACC (15 g), flaxseeds is a notable source of Selenium, Copper, Manganese, and Magnesium. The label above lists the full micronutrient profile with % Daily Values.
Use it
More nuts & seeds
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 2262075 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Flaxseeds Nutrition Facts.” https://www.nutrifactshub.com/foods/flaxseeds