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Omega seed mix Calories
Seed blend rich in omega-3 fats and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Omega seed mix (12 g) has 64 calories. That works out to 535 calories per 100 g. It contains 2.2 g of carbs, 2.3 g of protein, 5.1 g of fat and 1.8 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Omega seed mix Nutrition Facts
Selected: 1 tablespoon (whole) · 12 g
64
KCAL / 12G
Carbs
2.2g
· 1% DV
Protein
2.3g
· 5% DV
Fat
5.1g
· 7% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 14% · Fat 72%
Omega seed mix nutrition facts table · 1 tablespoon (whole) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 0.55 g | 3% |
| Trans fat | 0 g | |
| Sodium | 0.96 mg | 0% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 1.8 g | 6% |
| 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 Omega seed mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 12 g | 64 kcal |
| 1 teaspoon (whole) | 4 g | 21 kcal |
| 1 serving (small) | 20 g | 107 kcal |
| 2 tablespoon (double) | 24 g | 128 kcal |
| 1 serving (medium) | 30 g | 161 kcal |
| 0.25 cup (quarter) | 35 g | 187 kcal |
| 1 serving (large) | 45 g | 241 kcal |
| ½ cup (half) | 70 g | 375 kcal |
| 100 g | 100 g | 535 kcal |
| 1 cup (whole) | 140 g | 749 kcal |
Calculated from 535 calories per 100 g.
Frequently Asked Questions About Omega seed mix
What is Omega seed mix made of?
Omega seed mix varies by brand, but commonly includes seeds such as flax, chia, or hemp. Some blends also contain pumpkin or sunflower seeds, so check the ingredient list if you are looking for a particular seed or avoiding one.
How do you use Omega seed mix?
Add Omega seed mix to oatmeal, yogurt, salads, soups, or smoothies. Stirring it into breakfast foods or sprinkling it over a finished dish is an easy way to use it without needing a special recipe.
Should Omega seed mix be ground before eating?
Omega seed mix does not have to be ground, but grinding can make the nutrients in whole flax seeds more accessible. If the blend contains flax, grind only what you need; ground seeds lose freshness faster than intact ones.
Does Omega seed mix need to be refrigerated after opening?
Refrigeration after opening helps Omega seed mix stay fresh, particularly when it contains flax or other oil-rich seeds. Keep it in an airtight container away from moisture, and discard it if it develops a stale, bitter, or rancid smell.
Can you soak Omega seed mix overnight?
Yes, Omega seed mix can be soaked overnight, especially if it contains chia, which thickens in liquid. Soaked mix works well in overnight oats or a pudding; use enough liquid to prevent it from becoming too dense.
How much Omega seed mix should you eat a day?
A tablespoon is a practical daily serving of Omega seed mix. If you are not used to eating many high-fiber foods, start with less and increase gradually, since a sudden increase can cause gas or bloating.
Can you cook or bake with Omega seed mix?
Yes, you can add Omega seed mix to bread, crackers, or baked oats. For a fresher texture, sprinkle it on food after cooking; avoid prolonged high-heat toasting, which can make the seeds’ oils taste stale.
What are the omega-3 fats in Omega seed mix?
The omega-3 fats in seed blends are generally plant-based ALA, especially when the mix contains flax, chia, or hemp. ALA is not the same as the EPA and DHA found in oily fish, and the blend’s ingredients determine its exact profile.
Does Omega seed mix help you feel full?
Omega seed mix may help a meal feel more filling because its seeds provide fiber and fats. Add a measured spoonful to yogurt or oatmeal rather than eating it by itself, and remember it is an addition, not a meal replacement.
Can Omega seed mix cause digestive problems?
Yes, a large amount of Omega seed mix can cause gas, bloating, or changes in bowel habits, particularly if you increase fiber quickly. Start with a small portion, drink enough fluids, and reduce the amount if symptoms appear.
Omega seed mix Vitamins & Minerals
Vitamins
Biotin
2.16µg · 7% DV
B1
0.06mg · 5% DV
B6
0.06mg · 4% DV
B3
0.49mg · 3% DV
Minerals
Copper
0.15mg · 17% DV
Manganese
0.35mg · 15% DV
Phosphorus
77mg · 11% DV
Magnesium
43mg · 10% DV
Potassium ⭐
73mg · 2% DV
Sodium
0.96mg · 0% DV
Omega seed mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omega seed mix
To burn the 64 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 Omega seed mix?
Omega seed mix is a blend of seeds chosen for their omega-3 fats and fibre. The exact ingredients vary by product, so check the pack if you need to know which seeds it contains. Depending on the blend, it can taste mildly nutty or earthy, with a pleasantly crunchy texture.
Sprinkle it over porridge, yoghurt or cereal at breakfast, or add it to salads, soups and grain bowls. A tablespoon is an easy way to add crunch and fibre to a meal; soaking it in yoghurt or oats softens the texture. Seeds are energy-dense, so a modest portion works well when you want the flavour and texture without adding a large amount.
How Nutritious Is Omega 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 Omega 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 Omega seed mix Contain Allergens?
No known major allergens
Which Diets Is Omega 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
Omega seed mix Fat Profile
SATURATED
0.55g
MONOUNSATURATED
1.04g
POLYUNSATURATED
3.35g
Omega 6:3 ratio 1.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.