Are Flax seeds keto?
Keto-friendly 0.2 g net carbs per two tablespoons ground (14 g) — 1% of a 20 g keto day.
Short answer: Yes. Two tablespoons ground (14 g) of flax seeds: 0.2 g net carbs — 1% of a strict 20 g keto day — with 5.9 g fat and 2.6 g protein.
Log flax seeds in KetoraFree. Weigh it once and Ketora remembers your portion.
Flax has almost all of its carbohydrate as fibre, so the net carb is close to zero. Grind it for the body to absorb its fats.
How flax seeds fits a keto carb budget
On a 20 g day you could eat about 100 servings before reaching the limit — in practice flax seeds will never be what pushes you over.
Worked example. 14 g of flax seeds = 4 g total carbs − 3.8 g fibre = 0.2 g net carbs, 5.9 g fat, 2.6 g protein and 75 kcal.
Buying a packaged or flavoured flax seeds product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per two tablespoons ground (14 g) |
|---|---|---|
| Calories | 534 kcal | 75 kcal |
| Fat | 42.2 g | 5.9 g |
| Protein | 18.3 g | 2.6 g |
| Total carbohydrate | 28.9 g | 4 g |
| Fibre | 27.3 g | 3.8 g |
| Net carbs | 1.6 g | 0.2 g |
Where the energy comes from:
How to eat flax seeds on keto
- Ground flax plus water makes an egg replacement in baking.
Keto recipes with flax seeds
- Almond Flour and Flax Keto Crackers
- Crunchy Keto Granola (Nut and Seed Clusters)
- Keto Oatmeal (Hot Flax and Chia "Noatmeal")
Compared with other nuts and seeds
Flax seeds ranks #1 of 12 nuts and seeds in our database by net carbs per 100 g (lowest first). Fat-dense and convenient, but net carbs vary five-fold between types.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Brazil nuts | 4.2 g | 0.4 g |
| Pecans | 4.3 g | 1.2 g |
| Pumpkin seeds | 4.7 g | 1.4 g |
| Macadamia nuts | 5.2 g | 1.5 g |
| Walnuts | 7 g | 2 g |
| Peanuts | 7.6 g | 2.1 g |
See all nuts and seeds ranked by net carbs →
Frequently asked questions
How many net carbs are in flax seeds?
Flax seeds has about 1.6 g of net carbs per 100 g (28.9 g total carbohydrate minus 27.3 g fibre), and about 0.2 g per two tablespoons ground (14 g).
Can you eat flax seeds on keto?
Yes. A typical serving uses 1% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.