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Flax and chia seeds Calories
Very rich in omega-3 and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Flax and chia seeds (12 g) has 60 calories. That works out to 500 calories per 100 g. It contains 3.7 g of carbs, 2.2 g of protein, 4.2 g of fat and 3.5 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Flax and chia seeds Nutrition Facts
Selected: 1 tablespoon (whole) · 12 g
60
KCAL / 12G
Carbs
3.7g
· 1% DV
Protein
2.2g
· 4% DV
Fat
4.2g
· 5% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 14% · Fat 62%
Flax and chia seeds nutrition facts table · 1 tablespoon (whole) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2.16 mg | 0% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 3.5 g | 13% |
| 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 Flax and chia seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 12 g | 60 kcal |
| 1 teaspoon (whole) | 4 g | 20 kcal |
| 1 serving (small) | 15 g | 75 kcal |
| 2 tablespoon (double) | 24 g | 120 kcal |
| 1 ounce (whole) | 28 g | 140 kcal |
| 1 serving (medium) | 30 g | 150 kcal |
| 0.25 cup (whole) | 36 g | 180 kcal |
| 1 serving (large) | 45 g | 225 kcal |
| ½ cup (whole) | 72 g | 360 kcal |
| 100 g | 100 g | 500 kcal |
Calculated from 500 calories per 100 g.
Frequently Asked Questions About Flax and chia seeds
Are flax and chia seeds interchangeable in recipes?
Not always. Both add fiber, but chia seeds absorb liquid and form a gel, while flaxseed has a nuttier flavor and works best ground. Adjust the liquid in a recipe if you swap one for the other.
Can flax and chia seeds replace eggs in baking?
Yes, ground flaxseed or chia seeds mixed with water can act as a binder in some baked goods. They work best in recipes such as muffins and pancakes, but will not reproduce the rise or texture of eggs in every recipe.
How do you add flax and chia seeds to oatmeal?
Stir ground flaxseed and whole or soaked chia seeds into oatmeal before serving. If the chia thickens the bowl more than you like, add extra milk or water; a small sprinkle of seeds also works as a topping.
Do flax and chia seeds need to be ground?
Flaxseed is best ground because whole seeds may pass through the digestive tract largely intact. Chia seeds can be eaten whole, so you do not need to grind both when using them together.
Should you soak chia seeds before eating them?
No, soaking chia seeds is not essential, but it lets them absorb liquid and soften. Mixing them into a moist food or drink is a practical option, especially if you dislike their dry, crunchy texture.
How should you store flax and chia seeds?
Keep both seeds in a sealed container in a cool, dry, dark place. Store ground flaxseed in the refrigerator and use it while it smells fresh; heat, light, and air can make its oils turn rancid.
Can you cook or bake with flax and chia seeds?
Yes, you can add them to breads, muffins, and other baked foods. Their texture may change as they absorb moisture, so avoid adding a large amount without adjusting the liquid in the recipe.
Can flax and chia seeds cause bloating?
Yes, eating a lot of flax and chia seeds suddenly can cause gas, bloating, or changes in bowel habits because they are high in fiber. Increase the amount gradually and drink enough fluids.
Are flax and chia seeds good for weight loss?
They may make a meal more filling because of their fiber, but they do not cause weight loss on their own. Add a measured portion to a meal rather than eating them freely between meals.
Can you eat flax and chia seeds every day?
Yes, most people can include flax and chia seeds in their daily meals. A tablespoon is a practical serving; start with less if you are not used to high-fiber foods, and drink fluids with them.
Flax and chia seeds Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Biotin
0.96µg · 3% DV
B3
0.38mg · 2% DV
B6
0.04mg · 2% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.28mg · 12% DV
Phosphorus
78mg · 11% DV
Magnesium
43mg · 10% DV
Potassium ⭐
74mg · 2% DV
Sodium
2.16mg · 0% DV
Flax and chia seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flax and chia seeds
To burn the 60 calories in 1 tablespoon (whole) (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 Flax and chia seeds?
Flax and chia seeds combine seeds from two different plants: flax has a mild, nutty flavour, while chia is more neutral. Chia is native to Central America; flax has a long history of cultivation across several regions. Both are commonly stirred into porridge, yoghurt, smoothies or baked goods, rather than eaten by the spoonful on their own. When soaked, chia develops a soft gel-like coating, while ground flax blends smoothly into other foods.
Together they provide plenty of fibre and omega-3 fats. Add a small spoonful to breakfast or sprinkle them over soup or a salad for extra texture. If you prefer a lighter, less thick result, use less chia or mix the seeds in just before serving.
How Nutritious Is Flax and chia seeds?
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 Flax and chia seeds 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 Flax and chia seeds Contain Allergens?
No known major allergens
Which Diets Is Flax and chia seeds 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
Flax and chia seeds Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.36g
POLYUNSATURATED
2.98g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.