Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Flaxseed and Chia Seeds Calories
Rich in omega-3, high fiber, plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Flaxseed and Chia Seeds (12 g) has 58 calories. That works out to 485 calories per 100 g. It contains 3.5 g of carbs, 2.2 g of protein, 3.8 g of fat and 3.2 g of fiber. Its 9 µg of Biotin covers 30% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Flaxseed and Chia Seeds Nutrition Facts
Selected: 1 tablespoon (medium) · 12 g
58
KCAL / 12G
Carbs
3.5g
· 1% DV
Protein
2.2g
· 4% DV
Fat
3.8g
· 5% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 15% · Fat 60%
Flaxseed and Chia Seeds nutrition facts table · 1 tablespoon (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 3.2 g | 11% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Tablespoon of Flaxseed and Chia Seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 12 g | 58 kcal |
| 1 teaspoon (small) | 4 g | 19 kcal |
| 1 piece (small) | 10 g | 49 kcal |
| 1 serving (medium) | 20 g | 97 kcal |
| 2 tablespoon (large) | 24 g | 116 kcal |
| 1 ounce (medium) | 28 g | 136 kcal |
| 3 tablespoon (extra large) | 36 g | 175 kcal |
| 100 g | 100 g | 485 kcal |
| 1 cup (large) | 140 g | 679 kcal |
Calculated from 485 calories per 100 g.
Frequently Asked Questions About Flaxseed and Chia Seeds
Can you use flaxseed and chia seeds interchangeably?
Flaxseed and chia seeds can replace each other in some recipes, but they do not behave identically. Chia forms a stronger gel when mixed with liquid, while flaxseed is usually ground for better use in food; adjust the recipe’s texture accordingly.
Does flaxseed and chia seeds need to be ground?
Flaxseed and chia seeds do not both need to be ground. Whole flaxseed may pass through the digestive tract largely intact, so ground flaxseed is often preferable; chia seeds can generally be eaten whole or ground.
Should you soak flaxseed and chia seeds before eating them?
Flaxseed and chia seeds do not have to be soaked before eating. Soaking chia makes a thick gel useful in puddings and drinks, while ground flaxseed can be stirred straight into foods; soaking flax is optional.
Can flaxseed and chia seeds replace eggs in baking?
Yes, flaxseed and chia seeds can each work as an egg substitute in some baked goods. Mix ground seeds with water and let them thicken before adding; the result binds ingredients but may make cakes or breads denser than eggs do.
How should you store flaxseed and chia seeds?
Store flaxseed and chia seeds in airtight containers in a cool, dry, dark place. Ground flaxseed spoils faster than whole seeds because its oils are exposed, so keep it refrigerated and discard it if it smells rancid.
Can you eat flaxseed and chia seeds raw?
Yes, flaxseed and chia seeds can be eaten without cooking. For better use of flaxseed, choose ground rather than whole; chia can be stirred into yogurt or oats, or soaked in liquid if you prefer a softer texture.
Do flaxseed and chia seeds need to be refrigerated?
Whole flaxseed and chia seeds do not necessarily need refrigeration if kept sealed in a cool, dry cupboard. Refrigerate ground flaxseed to protect its oils from going rancid, and keep prepared chia mixtures chilled.
Can flaxseed and chia seeds cause bloating?
Yes, flaxseed and chia seeds can cause bloating or gas, particularly when you suddenly add a lot of fiber to your diet. Start with a small amount, increase gradually, and drink enough fluids alongside them.
Are flaxseed and chia seeds safe during pregnancy?
Flaxseed and chia seeds are generally used as foods during pregnancy, but concentrated supplements are a different matter. If you have pregnancy complications, take medication, or plan to use large amounts regularly, ask your healthcare professional for individual advice.
Can flaxseed and chia seeds affect blood sugar?
Flaxseed and chia seeds contain fiber, which can slow digestion and may influence how a meal affects blood sugar. They are not a substitute for diabetes treatment; if you take glucose-lowering medication, ask your clinician whether changes to your usual intake matter.
Flaxseed and Chia Seeds Vitamins & Minerals
Vitamins
Biotin
9µg · 30% DV
B1
0.14mg · 12% DV
Vitamin K
6µg · 5% DV
B6
0.07mg · 4% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.31mg · 13% DV
Magnesium
47mg · 11% DV
Phosphorus
78mg · 11% DV
Potassium ⭐
84mg · 2% DV
Sodium
3.6mg · 0% DV
Flaxseed and Chia Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flaxseed and Chia Seeds
To burn the 58 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 Flaxseed and Chia Seeds?
Flaxseed and chia seeds are edible seeds from two different plants, commonly used as additions to meals rather than eaten by the handful. Flaxseed has a mild, nutty flavour, while chia is fairly neutral and forms a soft gel when soaked. Across many English-speaking kitchens, they are stirred into porridge, yoghurt or smoothies, sprinkled over cereal and salads, or used in baking; soaked chia is also popular in pudding. Both bring fibre, plant protein and omega-3 fats, so a little can add substance to a meal. Ground flaxseed is easy to mix into batters or breakfast bowls, while chia needs time in liquid to soften—so let it soak before serving.
How Nutritious Is Flaxseed 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 Flaxseed and Chia Seeds 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 Flaxseed and Chia Seeds Contain Allergens?
No known major allergens
Which Diets Is Flaxseed 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
Flaxseed and Chia Seeds Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.78g
POLYUNSATURATED
2.58g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Compare Flaxseed and Chia Seeds
Foods Similar to Flaxseed and Chia Seeds
Have another question about Flaxseed and Chia Seeds?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.