Nuts and seeds
How much fiber is in flaxseed?
100 g of flaxseed (whole seeds) has 27.3 g of fiber. A typical portion, 1 tbsp, ground (7 g), has 1.9 g, which is 6% of the 30 g daily reference.
Per 100 g
27.3g
whole seeds
Per typical portion
1.9g
1 tbsp, ground (7 g)
Of the 30 g reference
6%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 tbsp, ground (7 g) | 1.9 g | 6% |
| 1 tbsp, whole (10 g) | 2.8 g | 9% |
| 1 tsp, ground (2 g) | 0.7 g | 2% |
Compared with similar foods
- Chia seeds dried
34.4 g
- Flaxseed whole seeds
27.3 g
- Almonds raw, with skin
12.5 g
- Sunflower seeds kernels, dried
8.6 g
- Pumpkin seeds kernels, dried
6.0 g
Fiber per 100 g, each food in the form named.
Good to know
Whole flaxseeds can pass through undigested; grinding or crushing them makes the fiber and oils available. Like chia, flaxseed swells in liquid, so take it with water.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Is flaxseed high in fiber?
Yes. At 27.3 g per 100 g it passes the EU “high in fiber” threshold of 6 g per 100 g. A typical portion, 1 tbsp, ground (7 g), adds 1.9 g, or 6% of the 30 g reference.
Is ground or whole flaxseed better for fiber?
The fiber figure is per 100 g of seed either way. Ground flaxseed is easier to digest, so you are more likely to get the benefit: a tablespoon of ground seed (7 g) has 1.9 g.
Does flaxseed count as a plant?
Yes. It adds one plant to your week, however often you eat it. The goal of 30 a week counts each different plant once.