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Mixed flax and chia seeds Calories
Rich in omega-3 and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Mixed flax and chia seeds (12 g) has 60 calories. That works out to 500 calories per 100 g. It contains 3.7 g of carbs, 2.3 g of protein, 4.2 g of fat and 3.5 g of fiber. Its 0.1 mg of Copper covers 15% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Mixed flax and chia seeds Nutrition Facts
Selected: 1 tablespoon (whole) · 12 g
60
KCAL / 12G
Carbs
3.7g
· 1% DV
Protein
2.3g
· 5% DV
Fat
4.2g
· 5% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 15% · Fat 61%
Mixed flax and chia seeds nutrition facts table · 1 tablespoon (whole) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2.16 mg | 0% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 3.5 g | 13% |
| Protein | 2.3 g | 5% |
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 Mixed flax and chia seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 12 g | 60 kcal |
| 1 teaspoon (whole) | 4 g | 20 kcal |
| 1 serving (small) | 20 g | 100 kcal |
| 2 tablespoon (double) | 24 g | 120 kcal |
| 1 ounce (whole) | 28 g | 140 kcal |
| 1 serving (medium) | 35 g | 175 kcal |
| 0.25 cup (quarter) | 36 g | 180 kcal |
| 1 serving (large) | 50 g | 250 kcal |
| ½ cup (half) | 72 g | 360 kcal |
| 100 g | 100 g | 500 kcal |
Calculated from 500 calories per 100 g.
Frequently Asked Questions About Mixed flax and chia seeds
What are the benefits of mixed flax and chia seeds?
Mixed flax and chia seeds provide plant-based omega-3 fats and fiber. They are an easy way to add both to foods such as porridge or yogurt, but they are not a treatment for any health condition.
Should mixed flax and chia seeds be ground before eating?
Grinding mixed flax and chia seeds is optional, but ground flax is generally easier to digest than whole flax seeds. Chia seeds can be eaten whole; grind only what you plan to use soon, since ground seeds lose freshness faster.
Can mixed flax and chia seeds replace eggs in baking?
Yes, mixed flax and chia seeds can help replace eggs in some baked goods by forming a gel when combined with water. They work best in recipes where eggs provide binding rather than lift, so use a recipe designed for seed-based egg substitutes.
How do you use mixed flax and chia seeds in overnight oats?
Stir mixed flax and chia seeds into the oats and milk or another liquid before chilling them. Chia thickens the mixture as it sits, so add extra liquid before serving if the oats have become thicker than you like.
Can mixed flax and chia seeds go in a smoothie?
Yes, mixed flax and chia seeds blend well into smoothies. Blend them with the other ingredients for a smoother texture; if you leave the drink standing, chia will absorb liquid and make it thicker.
Do mixed flax and chia seeds need to be soaked?
No, mixed flax and chia seeds do not have to be soaked before eating. Soaking chia makes a gel, which is useful for puddings and thicker drinks, but it is unnecessary when you are adding the seeds to moist foods.
How should mixed flax and chia seeds be stored?
Keep mixed flax and chia seeds in an airtight container away from heat, light, and moisture. Refrigerate the mix after grinding, as ground flax can turn rancid faster; discard it if it develops an unpleasant or paint-like smell.
How much mixed flax and chia seeds should you eat a day?
A tablespoon is a practical serving of mixed flax and chia seeds; the listed typical serving is about 12 grams. Start with less if you are not used to high-fiber foods, and drink fluids with it.
Can mixed flax and chia seeds help with constipation?
The fiber in mixed flax and chia seeds can support regular bowel movements, especially when you also drink enough fluid. Increase the amount gradually, since adding a lot of fiber at once may cause gas or bloating.
Do mixed flax and chia seeds cause side effects?
They can cause bloating, gas, or changes in bowel habits if you eat a large amount, particularly when you are not accustomed to much fiber. Increase your portion gradually and avoid swallowing the dry mix by the spoonful.
Mixed flax and chia seeds Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Biotin
0.96µg · 3% DV
B6
0.05mg · 3% DV
B3
0.41mg · 3% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.31mg · 13% DV
Phosphorus
74mg · 11% DV
Magnesium
43mg · 10% DV
Potassium ⭐
74mg · 2% DV
Sodium
2.16mg · 0% DV
Mixed flax and chia seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed flax and chia seeds
To burn the 60 calories in 1 tablespoon (whole) (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 Mixed flax and chia seeds?
Mixed flax and chia seeds combine two small edible seeds, often used as a topping or stirred into moist foods. Their mild, nutty, slightly earthy flavour works well in porridge, yoghurt, smoothies and salads. Chia thickens as it absorbs liquid, while flax adds a subtle crunch; ground flax blends more smoothly into recipes.
The mix is rich in fibre and omega-3, so a spoonful can add substance as well as texture to breakfast or a snack. For a softer consistency, let it sit in yoghurt or milk for a few minutes, or sprinkle it over fruit. If you prefer a less pronounced seed flavour, pair it with berries, banana or cinnamon.
How Nutritious Is Mixed flax 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 Mixed flax and chia 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 Mixed flax and chia seeds Contain Allergens?
No known major allergens
Which Diets Is Mixed flax 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
Mixed flax and chia seeds Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.7g
POLYUNSATURATED
3.06g
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.