Calories in Flaxseed Oil: Nutrition Facts & Serving Sizes
Per 1 cup (218g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Flaxseed oil is a cold-pressed oil extracted from flax seeds, valued primarily for its exceptionally high alpha-linolenic acid (ALA) content, a plant-based omega-3 fatty acid. One tablespoon (about 14g) contains 120 calories and 13.6g of fat with zero carbs and zero protein. Per 100g, flaxseed oil has 884 calories and 100g of fat. The fat breakdown is what makes it notable: 67.8g of polyunsaturated fat per 100g, with the majority being ALA omega-3s. This makes flaxseed oil the richest plant-based source of omega-3 fatty acids available. It also contains 18.4g of monounsaturated fat and 9g of saturated fat per 100g. Flaxseed oil should not be used for high-heat cooking as ALA oxidizes easily. It is best used in smoothies, cold dressings, or drizzled over finished meals. Vitamin K content is 9.3mcg per 100g.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (14g) | 120.2 | 0g | 0g | 13.6g | 0g |
| 1 cup (218g) | 1927.1 | 0.2g | 0g | 218g | 0g |
| 100g | 884 | 0.1g | 0g | 100g | 0g |
Track Flaxseed Oil in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 884 | 44% |
| Protein | 0.1g | |
| Total Fat | 100g | 128% |
| Saturated Fat | 9g | 45% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 9g | 3% |
| Trans Fat | 0.1g | 0% |
| Calcium | 1mg | 0% |
| Phosphorus | 1mg | 0% |
| Zinc | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Flaxseed Oil
Flaxseed oil's primary claim is its ALA omega-3 fatty acid content. ALA is an essential fatty acid, meaning the body cannot produce it and must obtain it from food. Research shows that adequate ALA intake supports cardiovascular health by reducing triglyceride levels and improving markers of arterial inflammation.
The polyunsaturated fat in flaxseed oil (67.8g per 100g) helps maintain healthy cholesterol ratios when used to replace saturated fat sources in the diet. Multiple studies have shown improvements in LDL cholesterol with regular omega-3 consumption.
ALA can be partially converted in the body to EPA and DHA, the longer-chain omega-3s found in fish oil. However, the conversion rate is low (typically under 10%), so flaxseed oil should not be treated as a full substitute for marine-based omega-3s if you are targeting EPA and DHA specifically.
Vitamin K at 9.3mcg per 100g contributes to proper blood coagulation and plays a role in bone mineral density. Regular vitamin K intake has been associated in research with reduced fracture risk.
For anyone following a plant-based diet who does not consume fish, flaxseed oil is one of the most practical ways to increase omega-3 intake. One tablespoon daily provides approximately 7g of ALA, well above the 1.1 to 1.6g adequate intake for adults.
Dietary Considerations
Flaxseed oil is vegan, vegetarian, gluten-free, dairy-free, and paleo-compatible. With zero carbs, it is fully keto-friendly. At 120 calories per tablespoon, it is calorie-dense and should be used in controlled amounts when managing calorie intake for weight loss. Do not use flaxseed oil for frying or high-heat cooking as it has a low smoke point and the ALA oxidizes easily, which degrades the oil and may produce harmful compounds. Store flaxseed oil in a dark, refrigerated container and use within a few weeks of opening. It has no significant sodium content and contains no allergens beyond flax itself, which is rare as an allergen but worth noting.
Daily Intake (100g)
100g of flaxseed oil provides 44% of a 2,000-calorie diet.
Track Your Intake
See how flaxseed oil fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in flaxseed oil?
One tablespoon of flaxseed oil (about 14g) contains 120 calories, all from fat. Per 100g, flaxseed oil has 884 calories. Like all oils, it is calorie-dense, so measure carefully when tracking.
Is flaxseed oil good for weight loss?
Flaxseed oil is not a weight loss food on its own. It is high in calories at 120 per tablespoon. However, omega-3 fatty acids may support fat metabolism and reduce inflammation associated with obesity. Use it as a dietary supplement in controlled amounts, not as a free-pour cooking oil.
How much protein in flaxseed oil?
Flaxseed oil contains virtually no protein, just 0.1g per 100g. The oil extraction process removes essentially all protein. If you want both the omega-3s and protein from flax, use ground flaxseeds instead, which contain 18.3g of protein per 100g.
What are the omega-3 benefits of flaxseed oil?
Flaxseed oil is the richest plant-based source of ALA omega-3 fatty acids at about 57g of ALA per 100g. ALA supports heart health, reduces inflammatory markers, and is converted in small amounts to EPA and DHA. One tablespoon provides roughly 7g of ALA, meeting the daily adequate intake several times over.
Can you cook with flaxseed oil?
No. Flaxseed oil has a very low smoke point and its ALA omega-3s oxidize rapidly when heated, which destroys the nutritional value and can create harmful oxidation products. Use it cold only: in smoothies, salad dressings, or drizzled on finished dishes.
Is flaxseed oil keto-friendly?
Yes. Flaxseed oil has zero carbohydrates and is 100% fat, making it one of the most keto-compatible foods possible. It is a good way to increase healthy fat intake on a ketogenic diet while also boosting omega-3 consumption.
Track Flaxseed Oil in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.