Calories in Flax Seeds
Flax seeds are small, nutrient-dense seeds rich in fiber, omega-3 fatty acids, and lignans. They are known for their potential health benefits, including supporting heart health and digestive function, making them a valuable addition to a balanced diet.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp ground (7g) | 1 tbsp ground (7g) | 37 | 1.3g | 2g | 3g |
| 1 tsp whole (3g) | 1 tsp whole (3g) | 18 | 0.6g | 1g | 1.4g |
| 1 tbsp whole (10g) | 1 tbsp whole (10g) | 55 | 1.9g | 3g | 4.3g |
| 1 tsp ground (3g) | 1 tsp ground (3g) | 13 | 0.5g | 0.7g | 1.1g |
| 1 oz (28g) | 1 oz (28g) | 151 | 5.2g | 8.2g | 12g |
Health Benefits
Rich in omega-3 fatty acids, which support heart health.
Excellent source of dietary fiber, promoting healthy digestion.
Contains lignans, which have antioxidant properties.
Nutrition Tips
- Add ground flax seeds to smoothies, yogurt, or oatmeal to boost fiber and omega-3s.
- Use ground flax seeds as an egg substitute in baking (1 tbsp ground flax + 3 tbsp water = 1 egg).
- Sprinkle whole or ground flax seeds over salads, soups, or cooked vegetables for added texture and nutrients.
- Ensure adequate water intake when consuming flax seeds due to their high fiber content.
- Opt for ground flax seeds for better nutrient absorption, as the body struggles to digest whole seeds.
GAYA Tracking Tip
For accurate results, photograph your plate before adding flax seeds or other toppings. GAYA can identify each component separately.
Frequently Asked Questions
What are the calories in flax seeds?+
Two tablespoons (14g) of flax seeds contain approximately 75 calories. They are rich in healthy fats and fiber, making them a nutrient-dense addition to your diet.
Should I eat flax seeds whole or ground?+
It is generally recommended to consume flax seeds ground for better nutrient absorption. Whole seeds have a hard outer shell that may pass through the digestive system undigested, reducing the benefits.
Are flax seeds good for weight loss?+
Flax seeds can be beneficial for weight loss due to their high fiber content, which helps promote feelings of fullness and reduce appetite. They also support healthy digestion, which is important for weight management.
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