How much fiber is in flaxseed?
Flaxseed has 2.8 grams of fiber in 1 tablespoon, whole (10.3 grams), according to USDA FoodData Central. That is 10% of the Daily Value, which the FDA's label rules call a good source of fiber. Per 100 grams, flaxseed has 27.3 grams of fiber.
2.8gof fiber in 1 tablespoon, whole
11% of a 25 gram day
Fiber in flaxseed by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 tsp, ground | 2.5g | 0.7g |
| 1 tsp, whole | 3.4g | 0.9g |
| 1 tbsp, ground | 7g | 1.9g |
| 1 tbsp, whole | 10.3g | 2.8g |
| 1 cup, whole | 168g | 45.9g |
| 100 grams | 100g | 27.3g |
How flaxseed compares with other nuts and seeds
Flaxseed ranks 3 of 4 nuts and seeds in this library, by fiber in one serving.
- Chia seeds9.8g
- Almonds3.5g
- Flaxseed2.8g
- Walnuts1.9g
Each bar is one serving: chia seeds, 1 ounce (about 2 tablespoons); almonds, 1 ounce (about 23 almonds); flaxseed, 1 tablespoon, whole; walnuts, 1 ounce (about 14 halves).
A tablespoon at a time
One tablespoon of whole flaxseed has 2.8 grams of fiber. Flaxseed is 27.3 grams per 100 grams, second only to chia seeds here.
Easy to add
A tablespoon on a cup of cooked oatmeal makes 6.8 grams. Two tablespoons makes 9.6.
More fiber alongside flaxseed
- Raspberries: 8 grams in 1 cup
- Oatmeal: 4 grams in 1 cup, cooked
- Apple: 4.4 grams in 1 medium apple, with skin
Not sure what your daily number should be? The fiber calculator works it out from your age and sex.
Questions about fiber in flaxseed
- How much fiber is in flaxseed?
- Flaxseed has 2.8 grams of fiber in 1 tablespoon, whole, which weighs 10.3 grams. The number comes from USDA FoodData Central.
- Is flaxseed high in fiber?
- One serving, 1 tablespoon, whole, has 2.8 grams. That is 10% of the Daily Value, which the FDA's label rules call a good source of fiber. Flaxseed ranks 3 of 4 nuts and seeds in this library by fiber per serving.
- How much fiber is in 100 grams of flaxseed?
- 27.3 grams of fiber per 100 grams. The largest size USDA lists, 1 cup, whole, weighs 168 grams and has 45.9 grams of fiber.
- How many tablespoons of flaxseed would it take to reach 25 grams of fiber?
- About 9, at 2.8 grams each. Most people reach 25 grams by mixing several foods across the day.
Track your fiber intake with Grove
Search real foods, hit your daily goal, and build a gut health habit. On iPhone, iOS 18.0 or later.
Source: USDA FoodData Central, Seeds, flaxseed, retrieved October 8, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.