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Flaxseed salad Calories
Omega-3 source, high fiber, plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Flaxseed salad (120 g) has 192 calories. That works out to 160 calories per 100 g. It contains 10.2 g of carbs, 6.2 g of protein, 13.4 g of fat and 8.2 g of fiber. Its 0.5 mg of B1 covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Flaxseed salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
192
KCAL / 120G
Carbs
10.2g
· 4% DV
Protein
6.2g
· 12% DV
Fat
13.4g
· 17% DV
Fiber
8.2g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 13% · Fat 65%
Flaxseed salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 8.2 g | 29% |
| Protein | 6.2 g | 12% |
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 salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 192 kcal |
| 1 piece (mini) | 60 g | 96 kcal |
| 1 serving (extra small) | 60 g | 96 kcal |
| 1 serving (small) | 80 g | 128 kcal |
| 100 g | 100 g | 160 kcal |
| 1 cup (medium) | 100 g | 160 kcal |
| 1 serving (large) | 180 g | 288 kcal |
| 1 serving (double) | 240 g | 384 kcal |
| 1 bottle (large) | 250 g | 400 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Flaxseed salad
How do you make flaxseed salad?
Make flaxseed salad by tossing fresh leafy greens and chopped vegetables with a dressing, then adding ground flaxseed just before serving. Lemon juice and olive oil work well, while cucumber, tomato, and herbs give the salad freshness and crunch.
Should flaxseed in flaxseed salad be ground or whole?
Ground flaxseed is usually the better choice because whole seeds can pass through the digestive tract without being fully broken down. Grind it shortly before adding it, since ground flaxseed can lose freshness faster than intact seeds.
Does flaxseed need to be soaked before adding it to flaxseed salad?
No, flaxseed does not need soaking before it goes into a salad. It absorbs moisture and can thicken the dressing if left to sit, so add it near serving time when you want the salad to stay crisp.
What vegetables go well in flaxseed salad?
Cucumber, tomatoes, leafy greens, grated carrot, and bell pepper all pair well with flaxseed salad. Their crisp textures balance the seeds, and a lemon-based dressing brings out the nutty flavor without overpowering the vegetables.
Can you eat flaxseed salad every day?
Yes, flaxseed salad can be part of a regular diet, but increase flaxseed gradually if you are not used to high-fiber foods. Drink enough fluids, as a sudden increase in fiber may cause bloating or changes in bowel habits.
Does flaxseed salad help with weight loss?
Flaxseed salad can make a meal more filling because flaxseed contributes fiber and fat, but it does not cause weight loss on its own. Keep creamy dressings and calorie-dense toppings in mind when building a meal around it.
How do you keep flaxseed salad from getting soggy?
Add the dressing and flaxseed just before eating to keep flaxseed salad from getting soggy. Flaxseed absorbs liquid and thickens as it stands, while dressed greens soften; storing the dressing separately helps preserve the salad’s texture.
How should you store leftover flaxseed salad?
Store leftover flaxseed salad in a covered container in the refrigerator and eat it promptly. If possible, keep the dressing separate; discard the salad if it develops an off smell, unusual appearance, or wilted, slimy leaves.
Can flaxseed salad cause bloating?
Yes, flaxseed salad can cause bloating, particularly if you suddenly eat more fiber than usual. Start with a smaller amount of flaxseed, increase it gradually, and drink fluids to help your digestive system adjust.
Can you use roasted flaxseed in flaxseed salad?
Yes, roasted flaxseed works in flaxseed salad and adds a stronger, nuttier flavor. Use gently toasted seeds rather than heavily browned ones, and add them just before serving so they stay crisp.
Flaxseed salad Vitamins & Minerals
Vitamins
B1
0.54mg · 45% DV
Vitamin K
30µg · 25% DV
B6
0.22mg · 13% DV
Folate
45.6µg · 11% DV
Minerals
Manganese
0.84mg · 37% DV
Copper
0.3mg · 33% DV
Magnesium
96mg · 23% DV
Phosphorus
114mg · 16% DV
Potassium ⭐
384mg · 11% DV
Sodium
144mg · 6% DV
Flaxseed salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flaxseed salad
To burn the 192 calories in 1 serving (medium) (120 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 salad?
Flaxseed salad combines flaxseed with fresh vegetables or leafy greens. There is no single traditional recipe: ingredients and dressing vary, and the seeds may be sprinkled on top or mixed through the salad. They bring a mild, nutty flavour and a little crunch, especially when added just before serving.
It works as a light lunch or as a side with a main meal, and can be adapted to suit different cuisines. Pair it with tomatoes, cucumber and herbs, then dress with lemon or a simple vinaigrette. Flaxseed contributes fibre, plant protein and omega-3 fats, so the salad is more sustaining than greens alone. For a lighter version, use a modest amount of oil in the dressing.
How Nutritious Is Flaxseed salad?
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
High
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 salad 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 salad Contain Allergens?
No known major allergens
Which Diets Is Flaxseed salad 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 salad Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.88g
POLYUNSATURATED
6.24g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.