How healthy is flaxseed?
Is flaxseed healthy? Yes, in sensible portions. Flaxseed scores 58/100 on the HowHealthyIs Score: 100 g provides 534 kcal, 27 g fiber and 392 mg magnesium. Flaxseed is rich in fiber and the plant omega-3 fat ALA. Ground seeds are absorbed much better than whole. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Flaxseed ranks higher than 58% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber18%
- Magnesium17%
- Protein7%
- Iron6%
- Calcium4%
- Potassium3%
- Vitamin E0%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 56 minus 4 = 52. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in flaxseed?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 534 kcal | 37 kcal | |
| Protein | 18 g | 1.3 g | 3% |
| Carbohydrates | 29 g | 2 g | 1% |
| Fiber | 27 g | 1.9 g | 7% |
| Sugars | 1.6 g | 0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 42 g | 3 g | 4% |
| Saturated fat | 3.7 g | 0.3 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.6 mg | <0.1 mg | 0% |
| Vitamin E | 0.3 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 255 mg | 18 mg | 1% |
| Iron | 5.7 mg | 0.4 mg | 2% |
| Potassium | 813 mg | 57 mg | 1% |
| Magnesium | 392 mg | 27 mg | 7% |
| Sodium | 30 mg | 2.1 mg | 0% |
Source: USDA FoodData Central, "Seeds, flaxseed" (FDC 169414). Values rounded.
Why is flaxseed good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Oatmeal, yogurt and smoothies
- An egg substitute in baking
What should you watch out for?
- Increase slowly and drink water. Flax oil does not contain the fiber.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.