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Flax seeds (Alsi): Nutrition and who it suits

Flax seeds are a good choice for diabetes, and fine in a portion for weight loss, PCOS and menopause. 100 g has 444 kcal, 18.6 g of protein and 26.2 g of fibre. One serving is one tablespoon (10 g), about 44 kcal.

Flax seeds (Alsi)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy444 kcal
Protein18.6 g
Carbohydrate11 g
Fibre26.2 g
Sugars0.6 g
Fat35.7 g
Magnesium349 mg
Folate86.5 µg
Zinc4.9 mg

Where its calories come from

17%73%
  • Protein 17%
  • Carbohydrate 10%
  • Fat 73%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of flax seeds?

About 44 kcal for one tablespoon (10 g), and about 88 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (10 g) fills.

9%Magnesium
34.9 mg
4%Protein
1.9 g
4%Folate
8.7 µg
4%Zinc
0.5 mg
3%Calcium
25.7 mg
2%Potassium
65.5 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code H014. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are flax seeds good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

One tablespoon (10 g) is about 44 kcal, so keep it to that.

PCOS and PCOD

Eat in moderation

One tablespoon (10 g) is about 44 kcal, so keep it to that.

Diabetes

Good choice

Only 1.1 g of carbohydrate in a 10 g serving.

Menopause

Fine as part of a meal

1.9 g of protein in a 10 g serving, not enough to call it a good source, but fine as part of a meal.

Weight loss and PCOSEat in moderationOne tablespoon (10 g) is about 44 kcal, so keep it to that.
DiabetesGood choiceOnly 1.1 g of carbohydrate in a 10 g serving.
MenopauseFine as part of a meal1.9 g of protein in a 10 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Bengali: Tishi; Gujarati: Adsi; Hindi: Alsi; Kannada: Agasi; Kashmiri: Ailsh; Malayalam: Cheruchana vithu; Marathi: Jawas; Odia: Pesi; Punjabi: Alsi; Sanskrit: Atasii; Tamil: Ali vidai; Telugu: Avise ginzalu; Urdu: Alsi.

Related

Halim seedsFresh coconutChia seedsGingelly seeds (Til)Mustard seeds (Rai)Peanuts (Moongphali)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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