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Flaxseed and chia seed snack Calories
Omega-3-rich, high-fiber seed snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Flaxseed and chia seed snack (30 g) has 150 calories. That works out to 500 calories per 100 g. It contains 8.7 g of carbs, 5.4 g of protein, 10.8 g of fat and 8.1 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Flaxseed and chia seed snack Nutrition Facts
Selected: 1 serving (medium) · 30 g
150
KCAL / 30G
Carbs
8.7g
· 3% DV
Protein
5.4g
· 11% DV
Fat
10.8g
· 14% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 14% · Fat 63%
Flaxseed and chia seed snack nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 8.1 g | 29% |
| Protein | 5.4 g | 11% |
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 Serving of Flaxseed and chia seed snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 150 kcal |
| 1 tablespoon (whole) | 10 g | 50 kcal |
| 2 tablespoon (double) | 20 g | 100 kcal |
| 0.25 cup (quarter) | 20 g | 100 kcal |
| 1 ounce (whole) | 28 g | 140 kcal |
| ½ cup (half) | 40 g | 200 kcal |
| 1 serving (large) | 45 g | 225 kcal |
| 1 cup (whole) | 80 g | 400 kcal |
| 100 g | 100 g | 500 kcal |
Calculated from 500 calories per 100 g.
Frequently Asked Questions About Flaxseed and chia seed snack
What is in a flaxseed and chia seed snack?
A flaxseed and chia seed snack is based on the two seeds; homemade or packaged versions may also contain binders, salt, sweeteners, or other ingredients. The exact recipe varies, so the seeds do not tell you everything about the finished snack.
Is a flaxseed and chia seed snack good for you?
Yes, a flaxseed and chia seed snack can be a nutrient-dense choice because the seeds provide fiber and plant-based omega-3 ALA. ALA is not the same as the EPA and DHA found in oily fish.
How do you eat a flaxseed and chia seed snack?
Eat a flaxseed and chia seed snack on its own, or crumble it over yogurt, oatmeal, or fruit. If it is dry and crunchy, have water with it; mixing it into a moist food softens the seeds.
Should flaxseed in a flaxseed and chia seed snack be ground?
Ground flaxseed is generally easier for the body to access than whole flaxseed, which can pass through the gut largely intact. If your flaxseed and chia seed snack contains whole seeds, chewing thoroughly or grinding them can help.
Does chia in a flaxseed and chia seed snack need to be soaked?
No, chia in a flaxseed and chia seed snack does not have to be soaked before eating. It absorbs liquid and thickens when wet, so soaking the mixture is useful if you prefer a softer texture.
Can a flaxseed and chia seed snack help with weight loss?
It may help you feel fuller because flaxseed and chia provide fiber and fat, but a flaxseed and chia seed snack does not cause weight loss by itself. Large portions can add substantially to what you eat.
How should you store a flaxseed and chia seed snack?
Keep a flaxseed and chia seed snack in an airtight container away from heat and light. The seeds contain oils that can turn rancid; discard the snack if it develops a stale, bitter, or paint-like smell.
Does a flaxseed and chia seed snack provide the same omega-3 as fish?
No. A flaxseed and chia seed snack provides ALA, a plant-based omega-3, while oily fish provides EPA and DHA. The body can convert some ALA into those forms, but the conversion is limited.
Can a flaxseed and chia seed snack cause bloating?
Yes, a flaxseed and chia seed snack can cause gas or bloating, especially if you suddenly add a lot of fiber to your diet. Start with a small amount, increase gradually, and drink enough fluids.
Can you eat a flaxseed and chia seed snack during pregnancy?
Yes, it can generally be eaten as a food during pregnancy. Using large amounts as a supplement is different from having a snack; ask your healthcare professional if you have a pregnancy-related concern or take medication.
Flaxseed and chia seed snack Vitamins & Minerals
Vitamins
B1
0.15mg · 13% DV
Biotin
2.4µg · 8% DV
Folate
28.5µg · 7% DV
B6
0.12mg · 7% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.84mg · 37% DV
Phosphorus
186mg · 27% DV
Magnesium
108mg · 26% DV
Potassium ⭐
186mg · 5% DV
Sodium
6mg · 0% DV
Flaxseed and chia seed snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flaxseed and chia seed snack
To burn the 150 calories in 1 serving (medium) (30 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 seed snack?
Flaxseed and chia seed snack brings together two small seeds, served on their own or combined with other ingredients for an easy bite. Both have a mild, nutty flavour. They add crunch when eaten whole; soaked in liquid, chia seeds soften and take on a gel-like texture.
It fits easily into a breakfast bowl or afternoon snack: stir it into porridge or yoghurt, sprinkle it over fruit, or enjoy a small portion by itself. The seeds make this a filling choice, rich in fibre and plant-based fats. Pairing a modest serving with fresh fruit or yoghurt makes for a simple, balanced snack.
How Nutritious Is Flaxseed and chia seed snack?
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 seed snack 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 Flaxseed and chia seed snack Contain Allergens?
No known major allergens
Which Diets Is Flaxseed and chia seed snack 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 seed snack Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.95g
POLYUNSATURATED
7.2g
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.