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Flaxseed (Soaked) Calories
Rich in omega-3, high fiber, plant protein, minerals and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Flaxseed (Soaked) (20 g) has 107 calories. That works out to 534 calories per 100 g. It contains 5.8 g of carbs, 3.7 g of protein, 8.4 g of fat and 5.5 g of fiber. Its 0.3 mg of Copper covers 29% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Flaxseed (Soaked) Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
107
KCAL / 20G
Carbs
5.8g
· 2% DV
Protein
3.7g
· 7% DV
Fat
8.4g
· 11% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 13% · Fat 67%
Flaxseed (Soaked) nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 0.74 g | 4% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 5.5 g | 20% |
| Protein | 3.7 g | 7% |
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 2 Tablespoons of Flaxseed (Soaked)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 107 kcal |
| 1 teaspoon (mini) | 4 g | 21 kcal |
| 1 piece (extra small) | 5 g | 27 kcal |
| 1 tablespoon (small) | 10 g | 53 kcal |
| 1 serving (medium) | 15 g | 80 kcal |
| 3 tablespoon (large) | 30 g | 160 kcal |
| 100 g | 100 g | 534 kcal |
| 1 cup (large) | 170 g | 908 kcal |
Calculated from 534 calories per 100 g.
Frequently Asked Questions About Flaxseed (Soaked)
How do you soak flaxseed?
To soak flaxseed, cover the seeds with clean drinking water and leave them for several hours or overnight. They release a gel as they sit; you can eat the seeds with the soaking liquid or add the mixture to food.
Should you grind soaked flaxseed before eating it?
Grinding soaked flaxseed can make its nutrients easier to access because it breaks the seed’s tough outer coating. Soaking softens the seeds but does not reliably break that coating, so grind them before soaking or just before eating.
Can you drink the water from soaked flaxseed?
Yes, you can drink the soaking water; flaxseed releases soluble fiber that gives it a gel-like texture. If you do not like the texture, drain the water and use the softened seeds in a smoothie, porridge, or other food.
How much soaked flaxseed should you eat a day?
A modest daily serving of soaked flaxseed is enough for most people; start with a small amount if you are not used to eating much fiber. Increase it gradually and drink enough water to reduce the chance of digestive discomfort.
Does soaked flaxseed help with constipation?
It may help support regular bowel movements because flaxseed contains fiber that adds bulk to stool. Drink enough fluid alongside it, and increase your fiber intake gradually; suddenly eating much more can cause gas or bloating.
How should you store soaked flaxseed?
Store soaked flaxseed in a covered container in the refrigerator and use it while fresh. Do not leave it at room temperature for extended periods, and discard it if you notice mold, an unusual appearance, or a sour smell.
Can soaked flaxseed replace an egg in baking?
Not as reliably as ground flaxseed mixed with water. A flax egg works because ground seeds form a sticky gel that helps bind baked goods; soaking whole seeds softens them but may not give a recipe the same binding effect.
Can you eat soaked flaxseed without cooking it?
Yes, soaked flaxseed can be eaten without cooking; soaking softens the seeds and produces a gel, so they are easy to stir into foods such as yogurt or oatmeal. Use clean water for soaking and refrigerate the mixture if you are not eating it right away.
Is soaked flaxseed safe during pregnancy?
Flaxseed used as a food is different from concentrated flax supplements, and pregnancy-specific safety evidence is limited. Ask your clinician before using large amounts or supplements, particularly if you have a pregnancy-related health concern.
Can soaked flaxseed cause bloating?
Yes, soaked flaxseed can cause bloating or gas, especially when you suddenly add a lot of fiber to your diet. Begin with a small serving, increase it gradually, and drink enough fluid.
Flaxseed (Soaked) Vitamins & Minerals
Vitamins
B1
0.33mg · 28% DV
B6
0.09mg · 5% DV
Folate
17.4µg · 4% DV
B5
0.2mg · 4% DV
Minerals
Copper
0.26mg · 29% DV
Manganese
0.5mg · 22% DV
Magnesium
78mg · 19% DV
Phosphorus
128mg · 18% DV
Potassium ⭐
163mg · 5% DV
Sodium
6mg · 0% DV
Flaxseed (Soaked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flaxseed (Soaked)
To burn the 107 calories in 2 tablespoon (medium) (20 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 (Soaked)?
Soaked flaxseed is the small, oil-rich seed of the flax plant left in water until it softens and develops a slippery, gel-like coating. Its flavour is mild and earthy, while the texture is softer and more mucilaginous than that of dry seeds. It is commonly stirred into porridge, yoghurt or smoothies, and can also be added to baking. In Turkey, you might use it at breakfast with yoghurt or oats, or mix it into homemade bread.
Flaxseed is notably high in fibre and provides plant protein and omega-3 fats, though it is energy-dense. Pair it with fruit and yoghurt for a simple breakfast or snack; add a little more liquid if the gel feels too thick.
How Nutritious Is Flaxseed (Soaked)?
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 (Soaked) 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 (Soaked) Contain Allergens?
No known major allergens
Which Diets Is Flaxseed (Soaked) 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 (Soaked) Fat Profile
SATURATED
0.74g
MONOUNSATURATED
1.5g
POLYUNSATURATED
5.74g
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.