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Black Seed and Flaxseed Calories
Rich in omega-3 and omega-6, fiber, antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Black Seed and Flaxseed (12 g) has 62 calories. That works out to 520 calories per 100 g. It contains 3.4 g of carbs, 2.2 g of protein, 4.6 g of fat and 2.6 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Black Seed and Flaxseed Nutrition Facts
Selected: 1 tablespoon (medium) · 12 g
62
KCAL / 12G
Carbs
3.4g
· 1% DV
Protein
2.2g
· 4% DV
Fat
4.6g
· 6% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 14% · Fat 65%
Black Seed and Flaxseed nutrition facts table · 1 tablespoon (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 2.6 g | 9% |
| Protein | 2.2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Black Seed and Flaxseed?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 12 g | 62 kcal |
| 1 teaspoon (small) | 4 g | 21 kcal |
| 1 piece (small) | 10 g | 52 kcal |
| 1 tablespoon (thick) | 15 g | 78 kcal |
| 1 serving (medium) | 20 g | 104 kcal |
| 2 tablespoon (large) | 24 g | 125 kcal |
| 1 ounce (medium) | 28 g | 146 kcal |
| 1 pack (small) | 50 g | 260 kcal |
| 1 cup (medium) | 80 g | 416 kcal |
| 100 g | 100 g | 520 kcal |
Calculated from 520 calories per 100 g.
Frequently Asked Questions About Black Seed and Flaxseed
How should you eat black seed and flaxseed?
You can add black seed and flaxseed to foods such as yogurt, porridge, salads, or bread dough. Grind flaxseed shortly before using it, since whole seeds may pass through your digestive system without being fully broken down.
Can black seed and flaxseed be taken together?
Yes, black seed and flaxseed can be eaten together in food. Their flavors work well in yogurt, oats, and savory dishes; start with a small amount if you are not used to their strong taste or the extra fiber.
Does flaxseed need to be ground when using black seed and flaxseed?
Yes, grinding the flaxseed makes its nutrients easier to access. Whole flaxseeds can pass through the gut largely intact, while black seed does not need grinding for ordinary cooking use.
What does black seed taste like compared with flaxseed?
Black seed has a pungent, peppery and slightly bitter flavor, while flaxseed tastes mild and nutty. In a black seed and flaxseed mix, black seed usually gives the stronger flavor, especially when lightly toasted.
Can you bake black seed and flaxseed into bread?
Yes, black seed and flaxseed both work in bread and crackers. Sprinkle black seed over the dough for its familiar savory aroma, or mix flaxseed into the dough; ground flaxseed can also help bind some recipes.
Should you soak black seed and flaxseed before eating them?
Flaxseed can be soaked in water until it forms a gel, which is useful in some recipes. Black seed does not need soaking, so for a mixed topping you can add it after the flaxseed has soaked.
How do you store black seed and flaxseed?
Keep black seed and flaxseed in sealed containers away from heat, light, and moisture. Store ground flaxseed in the refrigerator and use it promptly, because its exposed oils can turn rancid faster than those in whole seeds.
Can black seed and flaxseed help with constipation?
Flaxseed may help bowel regularity because it contains fiber and forms a gel when mixed with fluid. Drink enough water when increasing it; black seed is not a substitute for established constipation care.
Are black seed and flaxseed safe to eat every day?
For most people, black seed and flaxseed are fine as regular food ingredients. A sudden increase, especially in flaxseed, can cause gas or bloating; people taking medicines that affect blood sugar, blood pressure, or clotting should ask a clinician about frequent use.
Can you use black seed oil instead of black seed and flaxseed?
No, black seed oil is not a direct substitute for black seed and flaxseed. It lacks the whole seeds’ fiber, and flaxseed oil does not provide the same fiber either; use whole or ground seeds when a recipe calls for them.
Black Seed and Flaxseed Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
Biotin
1.8µg · 6% DV
Vitamin E
0.78mg · 5% DV
B6
0.06mg · 4% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.34mg · 15% DV
Magnesium
46mg · 11% DV
Phosphorus
49mg · 7% DV
Potassium ⭐
78mg · 2% DV
Sodium
3.6mg · 0% DV
Black Seed and Flaxseed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Seed and Flaxseed
To burn the 62 calories in 1 tablespoon (medium) (12 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black Seed and Flaxseed?
Black Seed and Flaxseed combines small, aromatic nigella seeds—often called black seed—with mild, nutty flaxseed. Nigella is familiar in Turkish, Middle Eastern and South Asian cooking, while flaxseed is used widely in breads, cereals and everyday meals. Together they add a lightly toasted aroma and a mix of crisp and slightly earthy textures. Sprinkle them over yoghurt, porridge or salads, or add them to bread dough; in Turkey, nigella is especially common on rolls and pastries.
The seeds bring plant fats and plenty of fibre, with 22 g of fibre per 100 g. For a softer texture and easier mixing, grind the flaxseed shortly before adding it to yoghurt or porridge; a small spoonful is often enough to give a dish extra crunch.
How Nutritious Is Black Seed and Flaxseed?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black Seed and Flaxseed Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black Seed and Flaxseed Contain Allergens?
No known major allergens
Which Diets Is Black Seed and Flaxseed Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black Seed and Flaxseed Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.9g
POLYUNSATURATED
2.82g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.