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Vegetarian Omega 3 Mix Calories
Plant-based omega-3 fatty acids (typically a mix of flaxseed, chia seed, walnuts, etc.)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Vegetarian Omega 3 Mix (20 g) has 114 calories. That works out to 570 calories per 100 g. It contains 2.6 g of carbs, 3.2 g of protein, 9.6 g of fat and 3 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Vegetarian Omega 3 Mix Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
114
KCAL / 20G
Carbs
2.6g
· 1% DV
Protein
3.2g
· 6% DV
Fat
9.6g
· 12% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 12% · Fat 79%
Vegetarian Omega 3 Mix nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 3 g | 11% |
| Protein | 3.2 g | 6% |
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 Vegetarian Omega 3 Mix?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 114 kcal |
| 1 tablespoon (small) | 10 g | 57 kcal |
| 1 serving (medium) | 20 g | 114 kcal |
| 1 ounce (medium) | 28 g | 160 kcal |
| 3 tablespoon (large) | 30 g | 171 kcal |
| 1 pack (medium) | 50 g | 285 kcal |
| 100 g | 100 g | 570 kcal |
| 1 cup (large) | 120 g | 684 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Vegetarian Omega 3 Mix
What is a vegetarian omega 3 mix made of?
A vegetarian omega 3 mix combines plant foods that contain omega-3, often seeds and nuts such as flaxseed, chia, and walnuts. The exact ingredients vary by product, so the name alone does not tell you which seeds or nuts it contains.
Can a vegetarian omega 3 mix replace fish oil?
No, a vegetarian omega 3 mix is not a direct substitute for fish oil. Its omega-3 is usually ALA, while fish oil supplies EPA and DHA; the body converts only a limited amount of ALA into those longer-chain fats.
How do you eat a vegetarian omega 3 mix?
A vegetarian omega 3 mix can be sprinkled over cereal, oatmeal, salads, or soup, or stirred into smoothies. Add it after cooking rather than simmering it for a long time, since prolonged heat can affect the mix’s delicate oils.
Should you grind a vegetarian omega 3 mix before eating it?
Grinding a vegetarian omega 3 mix can help make whole flaxseeds easier to digest and their nutrients more accessible. If the mix is already ground, keep it tightly sealed and follow the package’s storage guidance to limit exposure to air and light.
How should you store a vegetarian omega 3 mix?
Store a vegetarian omega 3 mix in a tightly sealed, light-resistant container in a cool place. Once opened, refrigeration can help keep its seed and nut oils fresh, especially in a warm kitchen; discard it if it develops a bitter or rancid smell.
Can you use a vegetarian omega 3 mix in baking?
Yes, you can add a vegetarian omega 3 mix to bread, muffins, or granola. Baking exposes its oils to heat, so it is also useful to add the mix to foods that are served cold or to sprinkle it over a finished dish.
Does a vegetarian omega 3 mix need to be soaked?
No, a vegetarian omega 3 mix does not generally need soaking before you eat it. Chia seeds thicken when wet, so soaking can change the texture in smoothies or overnight oats, but it is a recipe choice rather than a requirement.
How much vegetarian omega 3 mix should you eat a day?
A typical serving of vegetarian omega 3 mix is about two medium tablespoons, or 20 g. Use the product’s serving guidance, since ingredient proportions differ and eating a larger portion does not make the body convert ALA into EPA or DHA more efficiently.
Can you cook a vegetarian omega 3 mix in hot food?
Yes, a vegetarian omega 3 mix can be added to hot food, but it is better stirred in after cooking. That avoids prolonged exposure to high heat, which can affect the quality of the oils in seeds and nuts.
Is a vegetarian omega 3 mix a good source of DHA?
Usually, no: a vegetarian omega 3 mix made from seeds and nuts provides ALA rather than preformed DHA. The body can convert some ALA to DHA, but the conversion is limited, so the mix should not be assumed to supply the same amount as an algae-based DHA product.
Vegetarian Omega 3 Mix Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Biotin
3.6µg · 12% DV
Vitamin E
1.3mg · 9% DV
B6
0.12mg · 7% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.54mg · 23% DV
Magnesium
64mg · 15% DV
Phosphorus
96mg · 14% DV
Potassium ⭐
120mg · 4% DV
Sodium
2.4mg · 0% DV
Vegetarian Omega 3 Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetarian Omega 3 Mix
To burn the 114 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 Vegetarian Omega 3 Mix?
Vegetarian Omega 3 Mix is a blend of plant-based ingredients such as flaxseed, chia seeds and walnuts; the exact combination can vary. Its nutty, mildly earthy flavour and crunchy texture work well stirred into porridge, yoghurt or cereal, sprinkled over salads, or blended into a smoothie. These mixes are an easy way to add plant oils and fibre to a meal, but they are energy-dense, so a modest spoonful is often enough. For a simple breakfast, add it to plain yoghurt with fruit, or use a small amount as a crunchy topping rather than treating it as a snack on its own.
How Nutritious Is Vegetarian Omega 3 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 Vegetarian Omega 3 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 Vegetarian Omega 3 Mix Contain Allergens?
Contains these allergens:
Which Diets Is Vegetarian Omega 3 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
— Not suitable
Low FODMAP
— Not suitable
Vegetarian Omega 3 Mix Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.6g
POLYUNSATURATED
6.4g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.