Flaxseed oil
Very rich in ALA omega-3; use it cold on salads, never for frying.
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 oil for gym-goers
Per 100 g, flaxseed oil provides 884 kcal, 0.1 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 100 g fat (9 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 13.6 g) comes to roughly 120 kcal and 0 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 oil
Flaxseed oil, also called linseed oil, is cold-pressed from flax seeds and is one of the richest plant sources of the omega-3 fat ALA, far ahead of canola oil. Calories match other oils, but the taste is delicate and nutty and the fat is mostly polyunsaturated. You don't get any of the seed's fiber or lignans, unlike with ground flaxseed.
In a gym diet
Vegan and vegetarian lifters who eat no fish sometimes use flaxseed oil to raise omega-3 intake. Keep in mind that the body converts only a small fraction of ALA into the EPA and DHA found in fish, so it doesn't fully replace oily fish or algae oil. It has no protein and works as a small daily drizzle, not a cooking fat. A tablespoon is still about 120 kcal, so it counts toward your fat macros.
Preparation and cooking
Don't heat it. The polyunsaturated fats oxidize quickly and develop off flavors. Drizzle it over finished dishes, blend it into smoothies or whisk it into dressings.
Buying and storage
Buy small bottles in dark glass from the refrigerated section, with a recent pressing or best-before date. Once opened, keep it in the fridge and finish it within a few weeks. A bitter or fishy smell means it's rancid.
Things to watch
Rancidity is the main practical risk, so freshness matters more here than with other oils. If you take blood-thinning medication or have a medical condition, follow your clinician's advice before taking large amounts of omega-3 products.
Meal ideas
- Smoothie: soy milk, frozen berries, plant protein powder and one teaspoon of flaxseed oil.
- Cottage cheese bowl with sliced tomato, black pepper and a drizzle of flaxseed oil.
- Grain salad of quinoa, chickpeas and kale dressed with flaxseed oil and lemon.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 12 Fats & Oils
| Protein per 100 kcal | 0.0 g | #8 of 12 |
| Protein per 100 g | 0.1 g | #8 of 12 |
| Fiber per 100 g | 0 g | #3 of 12 |
| Lowest calories per 100 g | 884 kcal | #8 of 12 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Olive oil (incl. extra virgin)
884 kcal · P 0 · C 0 · F 100
→Coconut oil
892 kcal · P 0 · C 0 · F 99.1
→Avocado oil
884 kcal · P 0 · C 0 · F 100
→Canola / rapeseed oil
884 kcal · P 0 · C 0 · F 100
→Ghee / clarified butter
876 kcal · P 0.3 · C 0 · F 99.5
→Butter, salted
717 kcal · P 0.9 · C 0.1 · F 81.1
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 oil?
Flaxseed oil has about 884 kcal per 100 g, or roughly 120 kcal per 1 tbsp (13.6 g).
How much protein is in flaxseed oil?
About 0.1 g of protein per 100 g and 0 g per 1 tbsp. That works out to 0.0 g per 100 kcal, so it's not primarily a protein source.
Is flaxseed oil good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Can flaxseed oil replace fish oil?
Only partly. It provides ALA, and the body converts only a small percentage of that into EPA and DHA. If you avoid fish and want those long-chain omega-3s directly, an algae-based oil is the closer match.
Should I use flaxseed oil or ground flaxseed?
Ground flaxseed gives you ALA plus fiber, lignans and some protein, for fewer calories per gram of omega-3 benefit. The oil delivers ALA in a more concentrated form, and nothing else.
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.