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Flax and sesame seeds Calories
A fiber- and omega-3-rich seed blend; sesame contributes substantial calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Flax and sesame seeds (9 g) has 50 calories. That works out to 554 calories per 100 g. It contains 2.4 g of carbs, 1.6 g of protein, 4.1 g of fat and 1.8 g of fiber. Its 0.2 mg of Copper covers 26% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Flax and sesame seeds Nutrition Facts
Selected: 1 tablespoon (medium) · 9 g
50
KCAL / 9G
Carbs
2.4g
· 1% DV
Protein
1.6g
· 3% DV
Fat
4.1g
· 5% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 12% · Fat 70%
Flax and sesame seeds nutrition facts table · 1 tablespoon (medium) (9 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.85 mg | 0% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 1.6 g | 3% |
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 sesame seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 9 g | 50 kcal |
| 1 teaspoon (small) | 3 g | 17 kcal |
| 2 tablespoon (large) | 18 g | 100 kcal |
| 1 ounce (medium) | 28.4 g | 157 kcal |
| 1 serving (medium) | 30 g | 166 kcal |
| 0.25 cup (quarter) | 37.5 g | 208 kcal |
| 100 g | 100 g | 554 kcal |
| 1 pack (whole) | 100 g | 554 kcal |
| 1 cup (large) | 150 g | 831 kcal |
Calculated from 554 calories per 100 g.
Frequently Asked Questions About Flax and sesame seeds
What are the benefits of flax and sesame seeds?
Flax and sesame seeds add fiber and plant-based omega-3 fats from flax, while sesame contributes calcium. They can make foods such as porridge, yogurt, or salads more filling and add a nutty flavor.
How do you eat flax and sesame seeds?
You can sprinkle flax and sesame seeds over yogurt, oatmeal, salads, or soups, or mix them into bread dough. Grind the flax before eating when possible, since whole flax seeds may pass through the digestive system without being fully broken down.
Should flax and sesame seeds be ground before eating?
Grinding flax and sesame seeds is useful, especially for flax, because its hard outer coating can limit how much the body accesses from whole seeds. Grind a small amount shortly before using it to keep the mixture fresh.
Can you eat flax and sesame seeds every day?
Yes, most people can include flax and sesame seeds in their daily meals. Their fiber can cause gas or bloating if you suddenly eat much more than usual, so increase the amount gradually and drink enough fluids.
How should you store flax and sesame seeds?
Keep flax and sesame seeds in a tightly sealed container in a cool, dark, dry place. Once ground, the mixture can lose freshness faster; store it sealed in the refrigerator and discard it if it develops an off smell.
Can flax and sesame seeds be eaten raw?
Yes, flax and sesame seeds can be eaten raw; roasting is not required. Light toasting brings out their flavor, but avoid prolonged high heat, which can damage the delicate fats in the seeds.
Can flax and sesame seeds help with weight loss?
Flax and sesame seeds do not cause weight loss on their own, but their fiber can contribute to a more filling meal. Add a modest amount to foods such as yogurt or oatmeal rather than treating the seeds as a meal replacement.
Do flax and sesame seeds need to be soaked?
No, flax and sesame seeds do not need to be soaked before you eat them. Soaking flax makes it gel-like, which can help bind ingredients in recipes; sesame seeds are commonly used directly without soaking.
How do you use flax and sesame seeds in baking?
Add flax and sesame seeds to bread, crackers, or muffin batter, or sprinkle sesame on top before baking. Ground flax absorbs liquid and may make dough thicker, so adjust the recipe’s moisture if needed.
Can you add flax and sesame seeds to smoothies?
Yes, you can blend flax and sesame seeds into a smoothie. Ground flax mixes in more smoothly than whole seeds, while sesame adds a distinct nutty taste; blend thoroughly and drink the smoothie soon after making it.
Flax and sesame seeds Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B6
0.06mg · 4% DV
Biotin
0.77µg · 3% DV
B3
0.34mg · 2% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.22mg · 10% DV
Phosphorus
57mg · 8% DV
Magnesium
33mg · 8% DV
Potassium ⭐
58mg · 2% DV
Sodium
1.85mg · 0% DV
Flax and sesame seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flax and sesame seeds
To burn the 50 calories in 1 tablespoon (medium) (9 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 sesame seeds?
Flax and sesame seeds bring together the mild, nutty seeds of the flax plant and the more aromatic seeds of sesame. They are an ingredient blend rather than a prepared dish: flax can be used whole or ground, while sesame is commonly sprinkled on whole. Both are used in many food traditions, from breads and savoury dishes to breakfast bowls.
Add them to porridge, yoghurt, salads or bread dough, or scatter a little over toast for crunch. Lightly toasting the sesame brings out its aroma. The blend is notable for fibre and plant-based omega-3, while sesame contributes calcium. For an easy everyday option, grind the flax shortly before use and stir the mixture into yoghurt or oats.
How Nutritious Is Flax and sesame 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 sesame 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 sesame seeds Contain Allergens?
Contains these allergens:
Which Diets Is Flax and sesame seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Flax and sesame seeds Fat Profile
SATURATED
0.48g
MONOUNSATURATED
1.18g
POLYUNSATURATED
2.37g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.