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Nigella, flax and chia seed mix Calories
Seed mix rich in omega-3 and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Nigella, flax and chia seed mix (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 3.4 g of fiber. Its 0.1 mg of Copper covers 15% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Nigella, flax and chia seed mix 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
3.4g
· 12% 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%
Nigella, flax and chia seed mix nutrition facts table · 1 tablespoon (whole) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.41 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2.16 mg | 0% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 3.4 g | 12% |
| 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 Nigella, flax and chia seed mix?
| 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) | 30 g | 150 kcal |
| 0.25 cup (whole) | 35 g | 175 kcal |
| 3 tablespoon (triple) | 36 g | 180 kcal |
| 1 serving (large) | 45 g | 225 kcal |
| ½ cup (half) | 70 g | 350 kcal |
| 100 g | 100 g | 500 kcal |
Calculated from 500 calories per 100 g.
Frequently Asked Questions About Nigella, flax and chia seed mix
How do you use a nigella, flax and chia seed mix?
Sprinkle a nigella, flax and chia seed mix over oatmeal, yogurt, salads or roasted vegetables, or blend it into a smoothie. Add it near the end of cooking when you want the seeds to keep more of their texture.
Should you grind a nigella, flax and chia seed mix before eating it?
Grinding helps your body access the nutrients in flaxseed, whose hard whole seeds may pass through undigested. You can grind a small amount just before using the mix; chia and nigella seeds do not need grinding.
Can you soak a nigella, flax and chia seed mix overnight?
Yes, you can soak the mix overnight in a liquid such as milk or a plant-based drink. Chia forms a gel as it absorbs liquid, giving the mixture a thicker texture that works well in overnight oats or pudding.
Can you bake with a nigella, flax and chia seed mix?
Yes, add a nigella, flax and chia seed mix to bread, crackers, muffins or homemade granola. The nigella gives it a savory, peppery note, so it is especially suited to breads and other recipes that are not very sweet.
Does a nigella, flax and chia seed mix need to be refrigerated?
Whole seeds can usually be kept in a tightly sealed container in a cool, dark, dry cupboard. Refrigerate or freeze a ground mix to slow rancidity, and discard it if it develops a stale, bitter or paint-like smell.
Is the omega-3 in a nigella, flax and chia seed mix the same as fish oil?
No. Flax and chia provide ALA, a plant-based omega-3, while fish oil contains the omega-3 forms EPA and DHA. The body can convert some ALA into those forms, but the mix is not a direct substitute for fish oil.
What does a nigella, flax and chia seed mix taste like?
It tastes nutty and earthy, with a distinctive peppery, slightly onion-like note from nigella. That savory edge suits bread, soups and salads; for smoothies or sweet cereal, start with a small amount so it does not dominate.
Can a nigella, flax and chia seed mix replace eggs in baking?
Not reliably as a complete egg substitute. Ground flax or chia mixed with water can help bind some recipes, but the nigella in this blend adds a savory flavor and the mix may not provide the same lift or structure as eggs.
How much nigella, flax and chia seed mix should you eat daily?
A tablespoon is a practical serving for this mix. If you are not used to high-fiber foods, begin with less and drink enough fluid; increasing the amount quickly can cause gas or bloating.
Does a nigella, flax and chia seed mix help with weight loss?
It does not cause weight loss on its own. Its fiber may help make a meal more filling, but seeds are energy-dense, so adding large amounts without adjusting the rest of a meal can work against a weight-loss goal.
Nigella, flax and chia seed mix Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Biotin
1.44µg · 5% DV
B6
0.07mg · 4% DV
B3
0.46mg · 3% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.31mg · 13% DV
Phosphorus
74mg · 11% DV
Magnesium
40mg · 10% DV
Potassium ⭐
67mg · 2% DV
Sodium
2.16mg · 0% DV
Nigella, flax and chia seed mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nigella, flax and chia seed mix
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 Nigella, flax and chia seed mix?
Nigella, flax and chia seed mix brings together aromatic nigella, mildly nutty flax and chia, which thickens into a gel when soaked. Their contrasting flavours and textures make it more interesting than a single-seed topping, with nigella adding a gently peppery note.
Sprinkle it over porridge, yoghurt or salads, stir it into soups, or use it in bread and savoury baking. In Turkey, nigella is a familiar topping for breads and pastries; elsewhere, the mix also fits easily into everyday breakfasts and grain bowls. It provides fibre and plant-based omega-3, so a small spoonful adds plenty of seed character. A tablespoon is about 12 g. If you want a softer texture, leave it briefly in yoghurt or another moist dish before eating.
How Nutritious Is Nigella, flax and chia seed mix?
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 Nigella, flax and chia seed mix 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 Nigella, flax and chia seed mix Contain Allergens?
No known major allergens
Which Diets Is Nigella, flax and chia seed mix 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
Nigella, flax and chia seed mix Fat Profile
SATURATED
0.41g
MONOUNSATURATED
0.86g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.