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Chia and flaxseed (ground) Calories
Omega-3 source, high in fiber, plant-based protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Chia and flaxseed (ground) (20 g) has 96 calories. That works out to 480 calories per 100 g. It contains 3.6 g of carbs, 3.6 g of protein, 6.8 g of fat and 6.4 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 3 (low), so it raises blood sugar slowly.
Chia and flaxseed (ground) Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
96
KCAL / 20G
Carbs
3.6g
· 1% DV
Protein
3.6g
· 7% DV
Fat
6.8g
· 9% DV
Fiber
6.4g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 16% · Fat 68%
Chia and flaxseed (ground) nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 6.4 g | 23% |
| Protein | 3.6 g | 7% |
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 2 Tablespoons of Chia and flaxseed (ground)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 96 kcal |
| 1 teaspoon (small) | 4 g | 19 kcal |
| 1 tablespoon (small) | 10 g | 48 kcal |
| 1 serving (medium) | 15 g | 72 kcal |
| 1 ounce (medium) | 28 g | 134 kcal |
| 3 tablespoon (large) | 30 g | 144 kcal |
| 1 pack (large) | 50 g | 240 kcal |
| 100 g | 100 g | 480 kcal |
| 1 cup (large) | 120 g | 576 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Chia and flaxseed (ground)
What are the benefits of ground chia and flaxseed?
Ground chia and flaxseed add fiber, plant protein, and omega-3 fats to meals. Stir them into foods such as oatmeal or yogurt for an easy addition; because the blend is fiber-rich, drink enough fluids as well.
How do you eat ground chia and flaxseed?
You can mix ground chia and flaxseed into oatmeal, yogurt, smoothies, soups, or pancake batter. They thicken foods as they absorb liquid, so add them gradually if you want to keep a drink or sauce pourable.
How much ground chia and flaxseed should you eat a day?
A typical serving of ground chia and flaxseed is about two medium tablespoons, or 20 g. If you are not used to eating much fiber, start with less and increase gradually while drinking enough fluids.
Do you need to soak ground chia and flaxseed before eating it?
No, you do not need to soak ground chia and flaxseed before eating it. Soaking is useful when you want a thicker texture for chia pudding or overnight oats, since chia forms a gel as it absorbs liquid.
Is ground chia and flaxseed better than whole seeds?
Ground chia and flaxseed are easier to mix into foods, and grinding makes the nutrients in flaxseed more accessible than eating flaxseed whole. Whole chia can still be eaten, but whole flaxseed may pass through the digestive tract largely intact.
How should you store ground chia and flaxseed?
Store ground chia and flaxseed in an airtight container in the refrigerator, away from light and moisture. Grinding exposes the seeds’ oils to more air, so refrigeration helps preserve freshness; discard the blend if it develops a stale or rancid smell.
Can ground chia and flaxseed help with constipation?
Ground chia and flaxseed may help relieve constipation because their fiber supports stool bulk and regularity. Increase fiber gradually and drink enough water; adding a large amount at once without extra fluids can worsen discomfort.
Can you use ground chia and flaxseed instead of eggs in baking?
Yes, ground chia and flaxseed can replace eggs in some baked goods by binding ingredients when mixed with water. The result is denser and may not rise like an egg-based recipe, so this works best in pancakes, muffins, and similar bakes.
Does ground chia and flaxseed help with weight loss?
Ground chia and flaxseed may make a meal more filling because they contain substantial fiber, but they do not cause weight loss on their own. Add them to a balanced meal, and avoid treating extra spoonfuls as calorie-free.
Can you cook with ground chia and flaxseed?
Yes, you can stir ground chia and flaxseed into soups, porridge, or baking mixtures. They absorb liquid and can thicken a recipe, so adjust the texture as you go; avoid prolonged high heat when you can.
Chia and flaxseed (ground) Vitamins & Minerals
Vitamins
B1
0.28mg · 23% DV
Biotin
3.2µg · 11% DV
B6
0.12mg · 7% DV
B3
0.84mg · 5% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.54mg · 23% DV
Phosphorus
130mg · 19% DV
Magnesium
70mg · 17% DV
Potassium ⭐
130mg · 4% DV
Sodium
6mg · 0% DV
Chia and flaxseed (ground) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia and flaxseed (ground)
To burn the 96 calories in 2 tablespoon (medium) (20 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 and flaxseed (ground)?
Chia and flaxseed (ground) combines milled chia and flax seeds, rather than forming a prepared dish. Both have a gently nutty, earthy flavour; mixed into liquid, chia helps create a thicker, gel-like texture. The blend is commonly stirred into porridge, yoghurt or smoothies, and can also be added to bread and baking.
It brings plenty of fibre and plant-based protein to a meal, with 32 g of fibre per 100 g. Add a spoonful to breakfast oats or blend it into a smoothie; for a lighter texture, use a modest amount and mix it with enough liquid. Its mild flavour also pairs easily with fruit, nuts and savoury dishes.
How Nutritious Is Chia and flaxseed (ground)?
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 and flaxseed (ground) 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 and flaxseed (ground) Contain Allergens?
No known major allergens
Which Diets Is Chia and flaxseed (ground) 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 and flaxseed (ground) Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.14g
POLYUNSATURATED
4.7g
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.