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Omega-3 Mix Seeds Calories
Blend of flax, chia, and walnut seeds; high in omega-3, fiber, and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Omega-3 Mix Seeds (20 g) has 108 calories. That works out to 540 calories per 100 g. It contains 3.2 g of carbs, 3.6 g of protein, 8.8 g of fat and 2.6 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Omega-3 Mix Seeds Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
108
KCAL / 20G
Carbs
3.2g
· 1% DV
Protein
3.6g
· 7% DV
Fat
8.8g
· 11% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 14% · Fat 74%
Omega-3 Mix Seeds nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 2.6 g | 9% |
| Protein | 3.6 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 Omega-3 Mix Seeds?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 108 kcal |
| 1 teaspoon (extra small) | 5 g | 27 kcal |
| 1 tablespoon (small) | 10 g | 54 kcal |
| 1 serving (medium) | 25 g | 135 kcal |
| 1 ounce (medium) | 28 g | 151 kcal |
| 3 tablespoon (large) | 30 g | 162 kcal |
| 1 pack (small) | 40 g | 216 kcal |
| 1 cup (large) | 80 g | 432 kcal |
| 100 g | 100 g | 540 kcal |
Calculated from 540 calories per 100 g.
Frequently Asked Questions About Omega-3 Mix Seeds
How do you use Omega-3 mix seeds?
Add Omega-3 mix seeds to porridge, yogurt, salads, or smoothies. Their flax, chia, and walnut pieces give meals a nutty crunch; stir them in just before eating if you want to keep that texture.
Should Omega-3 mix seeds be ground before eating?
Grinding Omega-3 mix seeds can make the nutrients in flaxseed more accessible, since whole flax may pass through the digestive tract largely intact. Grind only what you plan to use soon, because the oils go rancid faster once exposed to air.
Do Omega-3 mix seeds need to be soaked?
No, Omega-3 mix seeds do not need soaking to be eaten. Soaking makes the chia seeds swell and gives foods such as overnight oats a thicker texture, but the blend can also be sprinkled on a meal dry.
Can you put Omega-3 mix seeds in a smoothie?
Yes, Omega-3 mix seeds work well in smoothies. Blend them with the other ingredients for a smoother drink, or stir them in afterward for more texture; ground seeds are less likely to leave a gritty feel.
How should you store Omega-3 mix seeds after opening?
Store Omega-3 mix seeds in an airtight container away from heat and light. Their flax and walnut oils can turn stale, so refrigeration after opening is a practical way to help preserve freshness, especially in a warm kitchen.
Can you bake or cook with Omega-3 mix seeds?
Yes, you can add Omega-3 mix seeds to bread, muffins, or other baked foods. For the freshest flavor, use them as a topping or stir them in after cooking when possible, rather than exposing the blend to prolonged high heat.
What is in Omega-3 mix seeds?
Omega-3 mix seeds combine flaxseed, chia seeds, and walnuts. The proportions can vary between blends, so check the ingredients on the package if you need to know whether it includes anything beyond those three.
How much Omega-3 mix seeds should you eat a day?
A typical serving of Omega-3 mix seeds is about two medium tablespoons. If you are not used to eating much fiber, start with a smaller amount and increase gradually; drink fluids as you add more seeds to your diet.
Are the omega-3s in Omega-3 mix seeds the same as those in fish?
No, the omega-3 in Omega-3 mix seeds is mainly the plant form, ALA. Fish provides the long-chain omega-3s EPA and DHA, and the body converts only a limited amount of ALA into those forms.
Do Omega-3 mix seeds help with weight loss?
Omega-3 mix seeds may make a meal more filling because they contain fiber and fat, but they do not cause weight loss on their own. Add a measured portion to a meal rather than treating them as a weight-loss remedy.
Omega-3 Mix Seeds Vitamins & Minerals
Vitamins
B1
0.24mg · 20% DV
Biotin
3.6µg · 12% DV
Vitamin E
1.44mg · 10% DV
B6
0.16mg · 9% DV
Minerals
Manganese
0.58mg · 25% DV
Copper
0.22mg · 24% DV
Magnesium
68mg · 16% DV
Phosphorus
84mg · 12% DV
Potassium ⭐
108mg · 3% DV
Sodium
1.6mg · 0% DV
Omega-3 Mix Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omega-3 Mix Seeds
To burn the 108 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 Omega-3 Mix Seeds?
Omega-3 Mix Seeds combines flaxseed and chia with walnut pieces. Though walnuts are botanically nuts rather than seeds, they are a familiar part of this kind of mix. It has a lightly nutty, earthy flavour, with a pleasing crunch; chia becomes softer and gel-like when soaked.
Sprinkle it over porridge, yoghurt or cereal, blend it into a smoothie, or add it to salads. These are easy options in many kitchens, whether you use the mix at breakfast or to add texture to a savoury meal. It provides plant-based omega-3 and fibre, with 13 g of fibre per 100 g. For a finer texture, grind the flaxseed shortly before serving, and keep the mix sealed in a cool, dry place.
How Nutritious Is Omega-3 Mix 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 Omega-3 Mix 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 Omega-3 Mix Seeds Contain Allergens?
Contains these allergens:
Which Diets Is Omega-3 Mix 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
Omega-3 Mix Seeds Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.74g
POLYUNSATURATED
5.92g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.