Flaxseeds have 27.3 g fiber per 100 g – second only to chia among seeds. Whole flaxseeds pass through the gut largely undigested, so ground flaxseed delivers significantly more nutrients. A typical serving is 10–15 g (a tablespoon), adding 55–80 kcal. In Bulgaria, ground flax is commonly added to yogurt, porridge, and homemade bread.
How should I track Flax Seeds?
Flax Seeds is high in fiber. Nuts like Flax Seeds are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.