Flaxseed Oil
The richest common culinary source of ALA; it is not for high-heat cooking and goes rancid quickly.
Nutrition per 100 g
Standardised to 100 g of flaxseed oil for fair comparison. Typical serving: 14 g (1 tbsp) — 884 kcal per 14 g serving.
| Nutrient | Per 100 g | Per serving (14 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 6314 kcal | 884 kcal | 100 kcal |
| Protein | 0.7 g | 0.1 g | 0 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 714.3 g | 100 g | 11.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of flaxseed oil, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (14 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.47 mg | 0.066 mg | 3% |
| Vitamin K | 9.3 µg | 1.3 µg | 8% |
| Thiamin | 0 mg | 0 mg | 0% |
| Riboflavin | 0 mg | 0 mg | 0% |
| Niacin | 0 mg | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0 mg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 0.2 mg | 0.028 mg | <1% |
| Minerals | |||
| Calcium | 1 mg | 0.14 mg | <1% |
| Iron | 0 mg | 0 mg | 0% |
| Magnesium | 0 mg | 0 mg | 0% |
| Phosphorus | 1 mg | 0.14 mg | <1% |
| Potassium | 0 mg | 0 mg | 0% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.07 mg | 0.01 mg | <1% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0 mg | 0 mg | 0% |
| Manganese | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central — Oil, flaxseed, cold pressed
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat flaxseed oil?
- A commonly eaten food that can sit in a balanced pattern when portions are honest.
- The richest common culinary source of ALA; it is not for high-heat cooking and goes rancid quickly.
How to include it
- Use in the usual way for this food, and keep an eye on the stated serving.
- Typical pairing ideas: Salad, Yogurt, Oats.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Ground Flaxseed
The richest food source of lignans, plus omega-3 ALA — but only if ground.
- kcal
- 536
- protein
- 18.6 g
- fibre
- 27.1 g
per 100 g · Typical serving: 2 tbsp ground (14 g)
Walnut Oil
A finishing oil with the flavour of walnuts; mostly polyunsaturated fat, best kept off high heat.
- kcal
- 6314
- protein
- 0 g
- fibre
- 0 g
per 100 g · Typical serving: 14 g (1 tbsp)
Extra Virgin Olive Oil
The fat at the centre of the Mediterranean diet, rich in monounsaturates and polyphenols.
- kcal
- 881
- protein
- 0 g
- fibre
- 0 g
per 100 g · Typical serving: 1 tbsp (13.5 g)
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