Flax Meal (Ground Flaxseed) Calories & Nutrition Facts
Ground flaxseeds with the richest plant source of omega-3 ALA fatty acids and exceptionally high fiber.
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.
Source review
Ground Flaxseed Source Review: Tablespoons, Fiber, Net Carbs, and ALA Fat
Reviewed May 21, 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.
- Net carbs are low because most carbohydrate is fiber, but calories remain high because ground flaxseed is fat-dense.
- A 1 tablespoon portion is about 7g, while a smoothie or oatmeal serving is often closer to 1-2 tablespoons.
- Whole flaxseed, ground flax meal, and flaxseed oil should not be swapped without checking the label because fiber and protein differ sharply.
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.
Serving Size Calculator
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.
Plan Around Flax Meal (Ground Flaxseed)
Healthy Snacks for Weight Loss
Plan snack portions when foods like Flax Meal (Ground Flaxseed) are easy to over-pour.
Empty Calories Guide
Separate filling snacks from calorie-dense extras that do not keep you full.
Keto Diet Guide
Check how low-carb foods like Flax Meal (Ground Flaxseed) fit within a ketogenic day.
Calorie Calculator
Calculate your daily intake target before choosing serving sizes.
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Flax Meal (Ground Flaxseed): Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Flax Meal (Ground Flaxseed)?
Flax Meal (Ground Flaxseed) contains 534 calories per 100g serving. This includes 73 calories from protein, 116 calories from carbohydrates, and 380 calories from fat.
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) is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Flax Meal (Ground Flaxseed)?
Flax Meal (Ground Flaxseed) is a good source of vitamins B1, B6, B9 and minerals including Magnesium, Phosphorus, Manganese, Copper. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 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
Sunflower Seeds
584 cal · 21g protein per 100g