Flaxseed (ground)
Eat it ground, because whole seeds pass through undigested; it is the richest ALA omega-3 source.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Flaxseed for gym-goers
Per 100 g, flaxseed (ground) provides 534 kcal, 18.3 g protein, 28.9 g carbohydrate (27.3 g fiber, 1.6 g sugars) and 42.2 g fat (3.7 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 tbsp, about 7 g) comes to roughly 37 kcal and 1.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Flaxseed
Ground flaxseed, or linseed meal, is milled flax. The grinding matters, because whole seeds often pass through the gut intact. Flax is the richest common food source of plant omega-3 (ALA), and it's also high in fiber, magnesium and lignans, plant compounds under active research.
In a gym diet
Think of ground flax as a small daily add-in, not a main food. A tablespoon over oats, in a shake or in baking adds omega-3 fats and fiber for only a few dozen calories. At normal serving sizes the protein is too modest to count for much. The soluble fiber can help with fullness on a cut and may keep digestion regular when your protein intake is high and vegetables are scarce. Most of its carbohydrate is fiber, so it fits keto and low-carb plans.
Preparation and cooking
Buy it pre-ground, or grind whole seeds in small batches in a coffee grinder. Mixed with water, ground flax forms a gel that replaces egg in baking, at about one tablespoon to three tablespoons of water. Baking at normal temperatures appears to preserve most of the ALA. Flax oil is a different story: it's very heat-sensitive, so don't fry with it.
Buying and storage
Because ground flax oxidizes quickly, buy small vacuum-sealed packs and keep them in the fridge or freezer once opened. A bitter or fishy smell means it has turned. Whole flaxseeds keep much longer at room temperature if you'd rather grind your own.
Things to watch
Raise portions gradually and drink plenty of fluid, since a sudden jump in flax fiber can cause bloating. Raw flax contains small amounts of cyanogenic compounds. Normal culinary amounts are considered safe, but very large daily servings aren't recommended, and people on blood-thinning medication should follow their clinician's advice.
Meal ideas
- Protein oats with a tablespoon of ground flax, peanut butter and sliced banana.
- Homemade protein pancakes with egg whites, oat flour, ground flax and blueberries.
- Chocolate shake: milk, whey, cocoa, frozen cherries and a spoon of ground flax.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (93%), Zinc (39%), Iron (32%), and Calcium (20%).
Good source (10–19% DV per 100 g): Potassium (17%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 3.4 g | #8 of 16 |
| Protein per 100 g | 18.3 g | #9 of 16 |
| Fiber per 100 g | 27.3 g | #2 of 16 |
| Lowest calories per 100 g | 534 kcal | #2 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Almond butter, plain (unsalted)
614 kcal · P 21 · C 18.8 · F 55.5
→Chia seeds (dried)
486 kcal · P 16.5 · C 42.1 · F 30.7
→Sunflower seed kernels (dried)
584 kcal · P 20.8 · C 20 · F 51.5
→Cashews (raw)
553 kcal · P 18.2 · C 30.2 · F 43.9
→Pistachios (raw, shelled)
560 kcal · P 20.2 · C 27.2 · F 45.3
→Almonds (raw)
579 kcal · P 21.2 · C 21.6 · F 49.9
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in flaxseed?
Flaxseed (ground) has about 534 kcal per 100 g, or roughly 37 kcal per 1 tbsp (7 g).
How much protein is in flaxseed?
About 18.3 g of protein per 100 g and 1.3 g per 1 tbsp. That works out to 3.4 g per 100 kcal, so it's not primarily a protein source.
Is flaxseed good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is whole or ground flaxseed better?
Ground is better for nutrition. The hard coat of whole seeds often resists digestion, so the omega-3 and lignans inside never get absorbed. Whole seeds store longer and can be ground fresh. Eat them whole and you mostly get fiber.
How much ground flaxseed should I eat per day?
Most people use one to two tablespoons a day, which provides a good amount of ALA omega-3 and several grams of fiber. More is generally unnecessary and may upset your stomach. Start with one tablespoon and work up gradually, with plenty of water.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.