Flax Meal Calories: 37 per Tbsp, 75 per 2 Tbsp
Ground flaxseed has about 37 calories per tablespoon, 75 calories per 2 tablespoons, and 534 calories per 100g. Use gram portions because flax meal is fiber-rich but still calorie-dense.
Quick answer
How many calories are in Flax Meal (Ground Flaxseed)?
Flax Meal (Ground Flaxseed) has 534 calories per 100g. A 1 tbsp ground (7g) has about 37 calories. It is a calorie-dense food, with most calories coming from fat.
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Source review
Ground Flaxseed Source Review: Tablespoons, Fiber, Net Carbs, and ALA Fat
Reviewed May 25, 2026. This page treats flax meal as a concentrated seed ingredient where tablespoon portions answer real eating behavior better than a 100g-only nutrition row.
- Calorique lists flax meal at 534 calories, 18.3g protein, 28.9g carbs, 42.2g fat, and 27.3g fiber per 100g.
- A 1 tablespoon ground-flax portion is about 7g and 37 calories; 2 tablespoons are about 14g and 75 calories.
- Net carbs are low because most carbohydrate is fiber: about 1.6g net carbs per 100g, about 0.1g per tablespoon, and about 0.2g per 2 tablespoons.
- A 1/4 cup baking portion is about 28g and 150 calories, so recipe portions can add calories quickly even when the ingredient looks small.
- Whole flaxseed, ground flax meal, and flaxseed oil should not be swapped without checking the label because fiber and protein differ sharply.
Assistant-ready answer
Flax Meal Calories: Tablespoon, 2 Tablespoons, 1/4 Cup, and 100g
For ground flaxseed or flax meal, use 37 calories per tablespoon, 75 calories per 2 tablespoons, and 534 calories per 100g. The useful tracking point is the spoon portion, not a full 100g serving.
| Portion | Calories | Fiber | Net carbs | Best use |
|---|---|---|---|---|
| 1 tbsp ground (7g) | 37 kcal | 1.9g | 0.1g | Oatmeal, yogurt, smoothie add-in |
| 2 tbsp smoothie portion (14g) | 75 kcal | 3.8g | 0.2g | Common daily add-in serving |
| 1/4 cup baking portion (28g) | 150 kcal | 7.6g | 0.4g | Muffins, pancakes, baking blends |
| 100g reference | 534 kcal | 27.3g | 1.6g | Database comparison only |
Whole flaxseed, ground flax meal, and flaxseed oil are different nutrition entries. Oil contributes fat but no fiber or protein; whole seeds may be less fully digested unless ground.
Practical Portion Guide for Flax Meal (Ground Flaxseed)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp ground (7g) | 37 kcal | 1.3g | 2.0g | 0.1g | 3.0g |
| 2 tbsp smoothie portion (14g) | 75 kcal | 2.6g | 4.0g | 0.2g | 5.9g |
| 1/4 cup baking portion (28g) | 150 kcal | 5.1g | 8.1g | 0.4g | 11.8g |
| 100g reference | 534 kcal | 18.3g | 28.9g | 1.6g | 42.2g |
The useful serving is usually 1-2 tablespoons, not 100g. Because flax meal is calorie-dense, a generous scoop can add meaningful fat and calories even when it looks small.
% Daily Value: 1 tbsp ground (7g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 tbsp ground (7g) | % DV |
|---|---|---|---|---|
| Protein | 18.3g | 37% | 1.3g | 3% |
| Dietary fiber | 27.3g | 98% | 1.9g | 7% |
| Total carbohydrate | 28.9g | 11% | 2g | 1% |
| Total fat | 42.2g | 54% | 3g | 4% |
| Sodium | 30mg | 1% | 2mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Where Flax Meal (Ground Flaxseed) Ranks (USDA Comparisons)
Flax Meal (Ground Flaxseed) appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
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Macros Breakdown (per 100g)
Diet Suitability
How Flax Meal (Ground Flaxseed) Fits Into a Diet
Ground flaxseed is best used as a small add-in for fiber, ALA omega-3 fat, and texture in oats, smoothies, yogurt bowls, muffins, pancakes, and protein shakes.
Pair flax meal with oatmeal, Greek yogurt, soy milk, berries, banana, or protein powder so the seed portion improves fiber without becoming the whole snack.
Whole flaxseed, ground flax meal, roasted flax, milled blends, and flaxseed oil are not nutritionally interchangeable. Oil has no fiber or protein, while whole seeds may pass through less digested.
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Compare Flax Meal (Ground Flaxseed) With Similar Nuts & Seeds
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Flax Meal (Ground Flaxseed) | 534 kcal | 18.3g | 28.9g | 42.2g | 27.3g |
| Almonds | 579 kcal | 21g | 22g | 50g | 12.5g |
| Walnuts | 654 kcal | 15g | 14g | 65g | 6.7g |
| Peanuts | 567 kcal | 26g | 16g | 49g | 8.5g |
| Chia Seeds | 486 kcal | 17g | 42g | 31g | 34g |
| Flaxseeds | 534 kcal | 18g | 29g | 42g | 27g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Flax Meal (Ground Flaxseed): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 1 tablespoon of ground flaxseed?
One tablespoon of ground flaxseed or flax meal is about 7g and 37 calories using the Calorique 534-calorie-per-100g reference. It also has about 1.3g protein, 2.0g carbs, 1.9g fiber, 0.1g net carbs, and 3.0g fat.
How many calories are in 2 tablespoons of flax meal?
Two tablespoons of flax meal are about 14g and 75 calories. That portion has about 2.6g protein, 4.0g carbs, 3.8g fiber, about 0.2g net carbs, and 5.9g fat.
Is flax meal low carb?
Flax meal is low in net carbs because most of its carbohydrate is fiber: about 1.6g net carbs per 100g, 0.1g per tablespoon, and 0.2g per 2 tablespoons. It is still calorie-dense because fat supplies most of the calories.
Is Flax Meal (Ground Flaxseed) high in protein?
Flax Meal (Ground Flaxseed) has 18.3g protein per 100g, which is 37% of the 50g FDA Daily Value. 1 tbsp ground (7g) supplies about 1.3g, or 3% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Flax Meal (Ground Flaxseed)?
Flax Meal (Ground Flaxseed) contains 534 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 73 calories from protein, 116 calories from carbohydrates, and 380 calories from fat; these estimates may not add up exactly to the listed total.
Is Flax Meal (Ground Flaxseed) good for weight loss?
Flax Meal (Ground Flaxseed) is calorie-dense at 534 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Flax Meal (Ground Flaxseed)?
Flax Meal (Ground Flaxseed) contains 18.3g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Flax Meal (Ground Flaxseed)?
Track Flax Meal (Ground Flaxseed) by grams when precision matters. A practical starting point is 1 tbsp ground (7g), which is about 37 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Flax Meal (Ground Flaxseed) keto-friendly?
Yes, Flax Meal (Ground Flaxseed) is keto-friendly with only 28.9g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Flax Meal (Ground Flaxseed) good for diabetics?
Flax Meal (Ground Flaxseed) may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Flax Meal (Ground Flaxseed)?
Calorique's food profile lists vitamins B1, B6, B9 and minerals including Magnesium, Phosphorus, Manganese, Copper for Flax Meal (Ground Flaxseed). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Flax Meal (Ground Flaxseed)?
Calorique standardizes Flax Meal (Ground Flaxseed) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Almonds
579 cal · 21g protein per 100g
Walnuts
654 cal · 15g protein per 100g
Peanuts
567 cal · 26g protein per 100g
Chia Seeds
486 cal · 17g protein per 100g
Flaxseeds
534 cal · 18g protein per 100g
Cashews
553 cal · 18g protein per 100g
Pumpkin Seeds
559 cal · 30g protein per 100g
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584 cal · 21g protein per 100g