How Many Calories in 1 Tbsp of Flaxseed? Flaxseed Meal, and Flaxseed Kernel

Linaza has earned a spot as a superfood thanks to its rich nutrient profile. But if you’re watching your calorie intake, you might wonder — how many calories are actually in a tablespoon of flaxseed? And what about harina de linaza and kernels?

Here is a data-driven comparison of flaxseed forms, including calorie content, nutrient breakdown, and usage recommendations — with insights from scientific sources and food industry applications.

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1. General Nutrition Analysis of Flaxseed

Flaxseed (also known as linseed) is packed with ácido alfa-linolénico (ALA), fiber, and plant-based protein. It’s also rich in lignans, antioxidants that may offer anti-inflammatory and anti-cancer benefits.

Typical Nutrient Composition per 100g of Whole Flaxseed (USDA, 2024):

🔎 Caloric breakdown:

• Grasa contributes ~75% of total calories.

• Fiber provides bulk without digestible energy (helps with satiety, but has minimal direct caloric value).

• Protein and digestible carbohydrates contribute a smaller share.

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2. How Many Grams in 1 Tablespoon?

Note: 1 tablespoon = 14.8 mL (volume); weights vary due to density and grind.

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3. Nutritional Comparison Table: 1 Tbsp Each

Key Takeaways:

• Flaxseed meal has fewer calories due to being lighter and less oily.

• Kernel offers slightly more omega-3 per gram of fat.

• Whole flaxseed may not be fully digested unless ground.

Fuente: USDA (2024); Bob’s Red Mill; Canadian Flax Council.

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4. Why Do People Care About Flaxseed Calories?

Here are some user motivations for tracking flaxseed calorie content:

Recommendation:

• Use harina de linaza for calorie-conscious or high-fiber diets.

• Choose kernels or whole seeds for omega-3 and fat-rich nutritional plans.

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5. Flaxseed Forms: Industrial Use & Product Development Insights

🏭 R&D Insight:

• Flaxseed meal is ideal for high-fiber functional foods.

• Flaxseed kernels are perfect for premium omega-3 positioning.

• Whole flaxseed offers sustainability in clean-label foods with minimal processing.

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6. Conclusion: Which Flaxseed Form Is Right for You?

Flaxseed is calorically dense — but nutrient-rich. Here’s a quick summary:

• 1 tbsp of whole flaxseed: ~55 kcal, high in omega-3s and fiber.

• 1 tbsp of flaxseed meal: ~37 kcal, best for low-calorie, high-fiber diets.

• 1 tbsp of flaxseed kernels: ~48 kcal, rich in oil and omega-3s.

If you’re aiming to lose weight, harina de linaza offers the best calorie-to-fiber ratio.
If you’re on a keto or high-fat diet, kernels or whole seeds are more beneficial.
From a product innovation view, each form serves unique roles in food formulation.

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Referencias

• U.S. Department of Agriculture. (2024). FoodData Central. Obtenido de https://fdc.nal.usda.gov/

• Bob’s Red Mill. (n.d.). Flaxseed Meal Product Sheet. Obtenido de https://www.bobsredmill.com/

• Flax Council of Canada. (2019). Flaxseed: A Nutritional Powerhouse. Obtenido de https://flaxcouncil.ca/

• Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Protein, and Amino Acids. National Academies Press. https://doi.org/10.17226/10490