Energy
lower quarter545 kcalthis record per 100 g
- Corpus median
- 589 kcal
- Middle 50%
- 572–624 kcal
Based on 68 records reporting energy.
Beans, nuts & protein foodsmoderate variability
Flax seeds calories: 49 per 9 g
This exact USDA record reports 49 calories for 9 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 9 g
- Calories
- 49 kcal
- Protein
- 1.6 g
- Carbohydrate
- 3.1 g
- Total fat
- 3.4 g
- Fiber
- 2.1 g
- Sodium
- 3 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 9 g
49calories
Flax seeds
- Protein
- 1.6 g
- Carbs
- 3.1 g
- Fat
- 3.4 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 49 calories for USDA reference amount at 9 grams. On a fixed-weight basis, the same record contains 545 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 1.6 g protein, 2.1 g fiber, and 3 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is flaxseed, ground, representing 100% of the record’s listed input weight. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 49–916 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2707588: “Flax seeds.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2707588, each row multiplies the published per-100-gram values by its stated weight. “75% of the reference weight” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 75% of the reference weightArithmetic scenario from the reference weight | 6.8 g | 37 kcal | 1.2 g | 1.6 g | 2 mg |
| USDA reference amountExact record reference weight | 9 g | 49 kcal | 1.6 g | 2.1 g | 3 mg |
| 1 cupUSDA-listed household measure | 168 g | 916 kcal | 30.2 g | 38.8 g | 62 mg |
02 · Fixed-weight context
Where 100 grams sits inside Nuts and seeds
The comparison set contains 68 exact records in the Nuts and seeds USDA category. Here, “lower quarter” describes FDC 2707588’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half18 gthis record per 100 g
- Corpus median
- 18.8 g
- Middle 50%
- 13.4–20.7 g
Based on 68 records reporting protein.
Dietary fiber
upper quarter23.1 gthis record per 100 g
- Corpus median
- 7.4 g
- Middle 50%
- 5.5–9.7 g
Based on 68 records reporting dietary fiber.
Sodium
middle half37 mgthis record per 100 g
- Corpus median
- 197 mg
- Middle 50%
- 7–383 mg
Based on 68 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2707588’s 9 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Magnesium; the larger tradeoff-side percentage is Saturated fat. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Magnesium33 mg
≈ 8% DV. This does not cross the FDA’s 20% ‘high’ guide.
Dietary fiber2.1 g
≈ 7% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Saturated fat0.3 g
≈ 1% DV. This does not cross the FDA’s 20% ‘high’ guide.
Sodium3 mg
≈ 0% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Flax seeds,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2707584 alternative, and its source-formulation identity.
- 01
Portion sensitivity around 9 g
A 25% weight move in either direction spans 6.8–11.3 g. When composition is held constant, those endpoints calculate to 37 kcal and 61 kcal.
- 02
Record choice: compare with FDC 2707584
At an equal 100 g, this record has 575 mg less sodium than “Sunflower seeds, flavored.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Single listed source: Flaxseed, ground
USDA derives this record from one listed source-input row at 100 g. Real preparations can still differ in water, cooking state, brand, and served weight.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when the exact wording “Flax seeds” fits. Inspect FDC 2707584 when “flavored” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Flax seeds
- Exact source wording
- “Flax seeds”
- Source identity
- USDA FDC 2707588 · FNDDS 43104000
- Source inputs unique in this pair
- Flaxseed, ground
Inspect this alternative when its fields fit better
Sunflower seeds, flavored
- Exact source wording
- “Sunflower seeds, flavored”
- Source identity
- USDA FDC 2707584 · FNDDS 43102300
- Named qualifiers
- flavored
- Source inputs unique in this pair
- Seeds, sunflower seed kernels, dry roasted, without salt · Sugars, granulated · Salt, table
Choose the closest description
Which USDA record fits your meal?
Begin with the exact USDA description, then compare preparation, additions, and gram weight. A nearby record is useful only when its identity is closer—not simply because its name sounds familiar.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordFlax seeds | 9 g49 kcal | 545 kcal | 18 g | 37.3 g | 23.1 g | 37 mg |
| Mixed seeds | 28 g162 kcal | 580 kcal | 22 g | 49.6 g | 10 g | 7 mg |
| Chia seeds | 9 g44 kcal | 486 kcal | 16.5 g | 30.7 g | 34.4 g | 16 mg |
| Sesame seeds | 28 g177 kcal | 631 kcal | 20.4 g | 61.2 g | 11.6 g | 47 mg |
| Pumpkin seeds, salted | 28 g159 kcal | 567 kcal | 29.5 g | 48.5 g | 6.4 g | 477 mg |
| Sunflower seeds, flavored | 28 g159 kcal | 567 kcal | 18.4 g | 47.6 g | 10.6 g | 612 mg |
| Pumpkin seeds, unsalted | 28 g161 kcal | 574 kcal | 29.8 g | 49 g | 6.5 g | 18 mg |
How to compare FDC 2707588: its source amount is 9 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2707588, the 1 displayed measure scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
916 kcal
168 g
At a glance
Nutrient signals in the source amount
For FDC 2707588, Magnesium is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Magnesium
33.5 mg≈ 8% Daily ValueDietary fiber
2.1 g≈ 7% Daily ValueTotal fat
3.4 g≈ 4% Daily ValueThe percentages above apply to FDC 2707588’s 9 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 9 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 49 kcal 545 kcal | Not established Not established |
| Protein | 1.6 g 18 g | Not shown Not shown |
| Carbohydrate | 3.1 g 34.4 g | 1% 13% |
| Total fat | 3.4 g 37.3 g | 4% 48% |
| Dietary fiber | 2.1 g 23.1 g | 7% 83% |
| Sugars | 0.1 g 1.6 g | Not established Not established |
| Sodium | 3.3 mg 37 mg | 0% 2% |
| Saturated fat | 0.3 g 3.3 g | 1% 16% |
| Monounsaturated Fat | 0.5 g 5.9 g | Not established Not established |
| Polyunsaturated Fat | 2.2 g 24.7 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 71.4 mg 793 mg | 2% 17% |
| Calcium | 20.7 mg 230 mg | 2% 18% |
| Iron | 0.5 mg 5.8 mg | 3% 32% |
| Magnesium | 33.5 mg 372 mg | 8% 89% |
| Vitamin C | 0.1 mg 0.6 mg | 0% 1% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 0 µg 0 µg | 0% 0% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 0.6 g 6.8 g | Not established Not established |
For FDC 2707588, approximate percentages divide the displayed 9 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2707588 to one source input totaling 100 g in its standardized formulation. Publishing that exact provenance makes “Flax seeds” inspectable beside similarly named records.
How to read this
A single-source formulation
Flaxseed, ground is the only listed source input for this record. That does not mean every real-world version is identical; brands, preparation, water content, and portion weight can still differ.
100 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Flaxseed, groundUSDA ingredient 12220 | 100 GM | 100 g | 100% |
Exact-record context
What makes this USDA record distinct?
For FDC 2707588, the close-record rule searches the USDA “Nuts and seeds” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Flax seeds
- USDA category
- Nuts and seeds
- FDC ID
- 2707588
- FNDDS code
- 43104000
Closest inspectable record
Sunflower seeds, flavored
- USDA category
- Nuts and seeds
- FDC ID
- 2707584
- FNDDS code
- 43102300
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 545 kcal | 567 kcal | −22 kcal |
| Protein | 18 g | 18.4 g | −0.4 g |
| Carbohydrate | 34.4 g | 25.9 g | +8.5 g |
| Total fat | 37.3 g | 47.6 g | −10.3 g |
| Dietary fiber | 23.1 g | 10.6 g | +12.5 g |
| Sodium | 37 mg | 612 mg | −575 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 8.5 g more carbohydrate, 10.3 g less total fat, and 12.5 g more dietary fiber than “Sunflower seeds, flavored.”
Only this record lists Flaxseed, ground. Only the comparison record lists Seeds, sunflower seed kernels, dry roasted, without salt; Sugars, granulated; Salt, table. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
4 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Listed only in this record: Flaxseed, ground.
Listed only in the comparison: Seeds, sunflower seed kernels, dry roasted, without salt; Sugars, granulated; Salt, table.
Portion evidence
The listed portion sets differ
This record’s reference amount is 9 g; a familiar listed measure is 1 cup (168 g).
The comparison record’s reference amount is 28 g; a familiar listed measure is 1 cup, in shell, yields (46 g).
Use the 100-gram row to compare FDC 2707588 with FDC 2707584 at equal mass; use their 9 g and 28 g source amounts only for portion matching.
Evidence boundary: FDC 2707588 versus FDC 2707584 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full nuts and seeds source category → Read the calculation and selection methodology →
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, preparation, added fat, sauce or seasoning.
For “Flax seeds,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
preparation
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 03
added fat
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
- 04
sauce or seasoning
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2707588 comes from FoodData Central Survey Foods (FNDDS). Its 545 kcal per 100 g becomes 49 kcal at 9 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2707588
FNDDS food code: 43104000
The scaling for FDC 2707588 can be exact while the match to “Flax seeds” is wrong. That is why this profile keeps its 9 g weight, 1-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.