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Chia, flax and black seed mix Calories
Seed mix rich in omega-3 and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Chia, flax and black seed mix (12 g) has 60 calories. That works out to 500 calories per 100 g. It contains 4.1 g of carbs, 2.3 g of protein, 4.2 g of fat and 3.4 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.
Chia, flax and black seed mix Nutrition Facts
Selected: 1 tablespoon (medium) · 12 g
60
KCAL / 12G
Carbs
4.1g
· 1% DV
Protein
2.3g
· 5% DV
Fat
4.2g
· 5% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 15% · Fat 59%
Chia, flax and black seed mix nutrition facts table · 1 tablespoon (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2.16 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 3.4 g | 12% |
| Protein | 2.3 g | 5% |
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 Chia, flax and black seed mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 12 g | 60 kcal |
| 1 teaspoon (small) | 4 g | 20 kcal |
| 1 serving (small) | 15 g | 75 kcal |
| 2 tablespoon (double) | 24 g | 120 kcal |
| 1 ounce (medium) | 28 g | 140 kcal |
| 1 serving (medium) | 30 g | 150 kcal |
| 100 g | 100 g | 500 kcal |
| 1 cup (whole) | 110 g | 550 kcal |
Calculated from 500 calories per 100 g.
Frequently Asked Questions About Chia, flax and black seed mix
How do you use chia, flax and black seed mix?
Add chia, flax and black seed mix to yogurt, oatmeal, smoothies or salads. It has a pleasantly varied texture and mild, nutty flavour, so start with a small amount and stir it in well rather than eating a spoonful dry.
Does chia, flax and black seed mix need to be ground?
No, the whole mix does not have to be ground. Grinding the flax seeds can make their nutrients easier to access, while chia and black seeds can be eaten whole; grind only what you plan to use soon.
Can you soak chia, flax and black seed mix overnight?
Yes, you can soak chia, flax and black seed mix overnight in a covered container in the refrigerator. Chia absorbs liquid and forms a gel, so stir the mixture before serving and add more liquid if it becomes too thick.
Can chia, flax and black seed mix go in a smoothie?
Yes, chia, flax and black seed mix works well in a smoothie. Blend it with the other ingredients for a smoother drink, or stir it in afterward for more texture; allow extra time if you want the chia to thicken it.
Is chia, flax and black seed mix a good plant source of omega-3?
Yes, chia and flax in the mix provide the plant omega-3 fat ALA. ALA is not the same as the long-chain omega-3s found in oily fish, so the mix does not replace those sources when they are part of your diet.
Can you bake with chia, flax and black seed mix?
Yes, chia, flax and black seed mix can be added to bread, crackers or savoury muffins. The seeds contribute crunch and a nutty taste; because chia absorbs moisture, check the dough or batter consistency as you mix.
How should you store chia, flax and black seed mix after opening?
Keep chia, flax and black seed mix tightly sealed in a cool, dry place away from sunlight and heat. If it is ground, refrigeration helps protect the oils from going rancid; discard it if it develops an off smell or taste.
Can you eat chia, flax and black seed mix dry?
You can eat chia, flax and black seed mix without soaking it, but avoid swallowing a large dry spoonful. Chia absorbs liquid and can swell, so mix it into moist food or drink water alongside it.
Does chia, flax and black seed mix help you feel full?
It can help make a meal feel more filling because chia and flax provide substantial fibre and absorb liquid. It is not a weight-loss food on its own, and adding large amounts also adds considerable energy to a meal.
Can chia, flax and black seed mix cause digestive discomfort?
Yes, a sudden large serving of chia, flax and black seed mix may cause gas, bloating or changes in bowel habits. Increase fibre gradually and drink enough fluids, particularly if you are not used to eating many seeds.
Chia, flax and black seed mix Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Biotin
0.96µg · 3% DV
B6
0.05mg · 3% DV
Folate
11.4µg · 3% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.32mg · 14% DV
Phosphorus
78mg · 11% DV
Magnesium
43mg · 10% DV
Potassium ⭐
74mg · 2% DV
Sodium
2.16mg · 0% DV
Chia, flax and black seed mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia, flax and black seed mix
To burn the 60 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 Chia, flax and black seed mix?
Chia, flax and black seed mix brings together chia seeds, flaxseed and nigella seeds, also called black seed. It is a seed blend rather than a fixed traditional dish, and its mild, nutty notes are balanced by the more assertive, slightly peppery flavour of nigella.
Sprinkle it over yoghurt, porridge or salads, blend it into a smoothie, or add it to bread and other baking. The seeds give dishes a pleasant crunch; chia also softens when mixed with liquid. The blend is rich in fibre and plant-based omega-3, with 28 g of fibre per 100 g. A medium tablespoon is about 12 g, making it an easy way to add texture to breakfast or a simple meal.
How Nutritious Is Chia, flax and black seed mix?
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 Chia, flax and black seed mix Processed?
NOVA 2
Minimally Processed
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 Chia, flax and black seed mix Contain Allergens?
No known major allergens
Which Diets Is Chia, flax and black seed mix 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
Chia, flax and black seed mix Fat Profile
SATURATED
0.43g
MONOUNSATURATED
0.82g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.