KETO VERDICTYES
Flax seed meal is exceptional for keto: ~1.5g net carbs per 100g with very high fiber and healthy fats (ALA omega-3). Pre-ground boosts nutrient availability—just store chilled to protect those delicate fats.
Is Flax Seed Meal Keto?
Seeds
Flax seed meal is exceptional for keto: ~1.5g net carbs per 100g with very high fiber and healthy fats (ALA omega-3). Pre-ground boosts nutrient availability—just store chilled to protect those delicate fats.
- Net carbs (100g)1.5g
- Protein (100g)18g
- Fat (100g)42g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
1.5g
Total Carbs
29g
Fiber
27.5g
Protein
18g
Fat
42g
Calories
534
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Ultra-low net carbs (~1.5g/100g) with extremely high fiber
- ALA omega-3–rich fat supports a fat-forward keto pattern
- Pre-ground seeds improve absorption of nutrients and lignans
- Excellent in keto baking: breads, crackers, muffins, tortillas
- Acts as a binder/egg replacer in low-carb, vegan recipes
- Promotes satiety with a favorable carb-to-protein ratio
HEALTH BENEFITS
- High ALA omega-3 may support heart health and lower inflammation
- Exceptional fiber supports regularity and a healthy microbiome
- Rich in lignans with antioxidant and hormone-modulating effects
- May improve lipid markers (LDL/total cholesterol) in some people
- Helps blunt post-meal glucose with viscous fiber
- Supports weight management via fullness and slow gastric emptying
PREPARATION SUGGESTIONS
KETO BREAD AND MUFFINS
Combine with almond-flour, eggs, and baking powder for sturdy, low-carb loaves or muffins.
SMOOTHIE BOOSTER
Blend 2–3 tbsp into a smoothie for thickness, fiber, and omega-3s.
EGG REPLACER
Mix 1 tbsp flax meal + 3 tbsp water; rest 5 minutes = 1 “flax egg.”
KETO CRACKERS
Mix with cheese/seeds/spices; roll thin and bake until crisp.
YOGURT OR PORRIDGE TOPPER
Stir into greek-yogurt-full-fat or keto porridge for a nutty boost.
COATING FOR PROTEINS
Mix with parmesan and spices for a low-carb crumb on chicken or fish.
WHERE TO BUY
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Bob's Red Mill Golden Flaxseed Meal, 16oz
Bob's Red Mill Golden Flaxseed Meal is cold-milled to preserve its omega-3 oils and delivers a fine, consistent grind (3g fiber, near-zero net carbs per 2 tbsp) that keto bakers rely on as a reliable low-carb flour substitute and egg replacer.
Anthony's Organic Golden Flaxseed Meal, 1.5 lb
Anthony's Organic Golden Flaxseed Meal is USDA-organic and batch-tested, offering the same nutty golden-flax profile as Bob's Red Mill but in a larger 1.5 lb resealable bag for shoppers who specifically want a certified-organic, non-GMO source for keto baking and smoothies.
Terrasoul Superfoods Organic Ground Flax Seeds, 2.5 lb
Terrasoul's cold-milled organic golden flaxseed meal comes in a larger 2.5 lb pouch at a lower cost per ounce than Bob's Red Mill's 16 oz bag, giving budget-focused keto shoppers a Non-GMO Project Verified, Kosher-certified option for stocking up on a pantry staple they use often.