Nutritional Profile of Flaxseed

Date Posted:10 June 2026 

Flaxseed (Linum Usitatissimum) is a valuable source of essential nutrients including dietary fibre, healthy fats, proteins, vitamins and minerals.

On average, flaxseed contains 41% fat, 20% protein and 28% total dietary fibre.

Flaxseed also contains three health promoting components:

  • the omega-3 polyunsaturated fatty acid alpha-linolenic acid (ALA, 20% of dry weight)
  • the plant lignan secoisolariciresinol diglucoside (SDG, 1% of dry weight)
  • and soluble fibre (6% of dry weight)

Flaxseed has a unique combination of fatty acids being low in saturates and containing the essential polyunsaturated fatty acids omega-3 ALA and omega-6 linoleic acid.

Flaxseed is the richest plant source of this important omega-3 (Approximately 57% of the fatty acids are ALA). This makes flaxseed an excellent option for those following a plant based diet.

Chronic inflammation and oxidative stress are linked with age-related diseases such as cardiovascular disease, obesity, diabetes and cancer. Flaxseed may lower the risk of these diseases by reducing inflammation in the body.

Flaxseed is also rich in vitamins and minerals including vitamin E, thiamine (vitamin B1), manganese, magnesium and phosphorus. These micronutrients play important roles in overall health including immune function, energy metabolism and bone health.

The Institute of Medicine recommends an omega-6 to omega-3 ratio of 5:1 to 10:1. Dietary flaxseed can help to significantly improve this ratio since it contains more than three time as much omega-3 as omega-6 fatty acids. The minimum recommended DV for ALA Omega 3 is 1,600-mg per day.1

The Institute of Medicine has set the Adequate Intake for fibre at 14 g per 1000 kcal, or about 25 g/day for women and 38 g/day for men.2 Flaxseed provides 4 g, or 16% of the Daily Value.1

Flaxseed Nutritional Analysis

Nutrients as per 2 Tbsp. (16 g)

  • Calories: 91.2 kcal
  • Total Fat: 7.1 g
    • Saturated Fat: 0.6 g
    • Polyunsaturated Fat: 5.0 g
      • Linoleic: 1.1 g
      • Alpha-Linolenic: 4.0 g
    • Monounsaturated Fat: 1.3 g
    • Trans Fat: 0.0 g
  • Total Carbohydrate: 4.9 g
  • Total Dietary Fibre: 4.8 g
  • Protein: 3.4 g

Minerals

  • Calcium 56.8 mg
  • Iron 0.8 mg
  • Magnesium 62.4 mg
  • Phosphorus 109.6 mg
  • Potassium 141.6 mg
  • Sodium 4.8 mg
  • Zinc 0.7 mg
  • Copper 0.3 mg
  • Manganese 1.3 mg
  • Selenium 4.3 μg

Vitamins

  • Folate 14.8 μg
  • Niacin 0.5 mg
  • Pantothenic Acid 0.2 mg
  • Thiamin 0.3 mg
  • Vitamin C 0.1 mg
  • Vitamin K 0.7 μg

 

 

Source: https://www.healthyflax.org/

1. Institute Dietary Reference Intakes for Energy, Carbohydrate, Fibre, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, D.C.: Nation