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Flaxseed nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 44 kcal | 444 kcal |
| Protein | 1.9 g | 18.6 g |
| Carbohydrate (available) | 1.1 g | 11 g |
| Dietary fibre | 2.6 g | 26.2 g |
| Fat | 3.6 g | 35.7 g |
Serving: 1 tablespoon, about 10 g. IFCT 2017 food code H014, "Linseeds (Linum usitatissimum)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on flaxseed
Spoon-sized food
Use it by the spoon or the small handful: 400 kcal or more in every 100 g.
- 4.2 g of protein for every 100 kcal.
- One serving gives 1.9 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 2.6 g of fibre in a serving.
How flaxseed fits a plan that loses fat and keeps muscle
IFCT 2017 lists linseeds at 26.2 g of fibre per 100 g, the most fibre of any food in this guide, alongside 444 kcal. That combination is why a single spoon is the right amount: plenty of fibre, but calorie-dense if you pour it.
Ground flaxseed is easier to digest than whole seeds, which can pass through unchanged. Grind a week's worth at a time and keep it in the fridge.
Flaxseed in an Indian kitchen
Flaxseed, alsi, is best ground: whole seeds often pass through undigested. Grind a small batch in a mixer and keep it in an airtight jar in the fridge, since ground flax turns rancid at room temperature. Stir a tablespoon into atta dough, a bowl of curd, oats or a smoothie. Roasted alsi with a little salt is a Punjabi mukhwas after meals. Start with a small amount and drink water, since it adds a lot of fibre at once.
Pair it, or swap it
A spoon of ground flax in curd, a smoothie, or kneaded into roti dough adds fibre quietly. Alsi chutney with roti is a traditional way to eat it.
Worth knowing
Start with a teaspoon and drink water through the day; a lot of fibre at once can cause bloating.
Flaxseed against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Flaxseed | 444 kcal | 18.6 g | 26.2 g |
| Sesame seeds | 520 kcal | 21.7 g | 17 g |
| Garden cress seeds (halim) | 445 kcal | 23.4 g | 8.3 g |
| Sunflower seeds | 586 kcal | 23.5 g | 10.8 g |