FiberUp
How much fiber is in flaxseeds?
Flaxseeds have 5.4 g of fiber per 2 tbsp (20 g). That is 19% of the 28 g daily value and a high amount for a nut & seed. Per 100 g it works out to 27 g, which rank 2 of 21 nuts and seeds in the FiberUp database. About 33% of that fiber is soluble and 67% insoluble. It would take 5 servings to reach the 25 g adequate intake for women and 8 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About flaxseeds and fiber
Two tablespoons of ground flaxseed provide 5.4 grams of fiber, a third of it soluble mucilage. Whole flaxseeds pass through largely undigested, so grinding matters for everything except the fiber count.
How flaxseeds compares to other nuts and seeds
Per typical serving. The highest nut & seed in the database is chia seeds at 9.8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Chia Seeds | 2 tbsp | 9.8 g | 35 g | 35% |
| Flaxseeds | 2 tbsp | 5.4 g | 27 g | 19% |
| Almonds | 1/4 cup | 4.5 g | 12.5 g | 16% |
| Almond Butter | 2 tbsp | 3.4 g | 10.6 g | 12% |
| Hazelnuts | 1/4 cup | 3.3 g | 9.7 g | 12% |
| Pistachios | 1/4 cup | 3.2 g | 10.3 g | 11% |
| Sunflower Seeds | 1/4 cup | 3 g | 8.6 g | 11% |
Servings to reach a daily goal
servings of flaxseeds to reach 25 g, the adequate intake for adult women
servings of flaxseeds to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for flaxseeds
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Flaxseed, ground | 23.1 g | – | – |
| Seeds, flaxseed | 27.3 g | – | – |
| Flax seeds | 23.1 g | – | – |
| Flaxseed oil | 0 g | – | – |
| Oil, flaxseed, cold pressed | 0 g | – | – |
Frequently asked questions
How much fiber is in flaxseeds?
Are flaxseeds high in fiber?
Is the fiber in flaxseeds soluble or insoluble?
How many servings of flaxseeds would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.