Nutrition Facts: Organic Raw Milled Omega Seeds

October 26, 2026

Our Organic Raw Milled Omega Seeds are a blend of organic raw flax, chia, pumpkin and sunflower seeds, finely milled, with a mild, nutty flavour and a smooth texture. Here are the figures per 100g and what they mean in everyday terms.

Nutrition per 100g

Energy: about 520 kcal
Fat: about 38g (saturates about 4.0g, monounsaturates about 7.5g, polyunsaturates about 26g)
Carbohydrate: about 26g (sugars about 2g)
Fibre: about 29g
Protein: about 21g

These are rounded figures; the values declared on the pouch are the definitive ones.

What the figures mean

A portion is much smaller than 100g. A 10g spoonful, which is how most people will use it, gives roughly 52kcal, 2.9g of fibre and 2.1g of protein.

Energy. At about 520kcal per 100g, this is a calorie-dense food, as seeds always are. For scale, the UK reference intake for an average adult is 2,000kcal a day. A spoonful is a small contribution.

Fat. About 38% of the blend is fat by weight. The important detail is the type: about 26g of the 38g is polyunsaturated, and saturates are low at about 4g. The NHS advises that adult men have no more than 30g of saturated fat a day and women no more than 20g; a 10g spoonful of the blend contributes about 0.4g. The NHS also says that the two main types of polyunsaturated fat are omega-3 and omega-6, and lists flaxseed oil among vegetarian sources of omega-3. The figures above do not break out omega-3 for the blend, so we make no claim about it.

Fibre. The NHS gives 30g a day as the fibre guideline for UK adults and says most of us eat about 20g. Foods with 6g or more of fibre per 100g count as high in fibre on a UK label, and this blend is well over four times that line.

Protein. At about 21g per 100g, protein supplies roughly 16% of the blend's energy. That clears the 12% needed for a "source of protein" claim, though not the 20% required for "high protein". For comparison, our milled flax has about 18g per 100g.

Carbohydrate and sugars. The sugars figure is about 2g per 100g, so a spoonful adds only around 0.2g. This is not a sweet food.

Nutrition and health claims

The blend is a source of protein (over 12% of energy) and high in fibre. Authorised wording (Regulation (EC) No 1924/2006 and Regulation (EU) No 432/2012, as retained in Great Britain): "Protein contributes to the maintenance of muscle mass." The wording may be used only on a food that is at least a source of protein.

Four seeds, four histories

Flax is one of the oldest crops in the world. Its seed coat holds a mucilage that makes up about 6% of the seed and binds a great deal of water.
Chia (Salvia hispanica) is a mint-family plant from Mesoamerica. An Aztec tribute record of the 1500s, the Codex Mendoza, lists it among goods sent to Tenochtitlan. Wet chia seeds form a gel, and a single plant can produce over a thousand seeds.
Pumpkin seeds come from the squash family. Some of the larger squash seeds from Guilá Naquitz Cave in Oaxaca, Mexico, belong to Cucurbita pepo, a domesticated species that includes modern pumpkins, and radiocarbon dating put them at about 10,000 years old.
Sunflower was domesticated in eastern North America roughly 5,000 years ago and reached Europe in the sixteenth century. The "seed" is technically a dry fruit holding a single seed. For most of their time in Europe sunflowers were garden novelties: in 1597 the herbalist John Gerard reported plants in his Holborn garden about 4.3 metres tall. Commercial growing for oil began in early nineteenth-century Russia, where breeders raised the oil content.

How to use it

Flax and chia both form a gel when wet, so a spoonful stirred into porridge, overnight oats or a smoothie will thicken the longer it stands. Give it a few minutes before judging the texture.

Stir a tablespoon into smoothies, porridge, yoghurt or overnight oats.
Add to breads, muffins and pancakes.
Sprinkle on salads or blend into soups and dressings.
Combine with dates, nut butter and oats for energy balls.

Keeping it fresh

Milled seeds expose more of their oil to the air than whole seeds do, so keep the pouch resealed, in a cool, dry place, and treat it as a fresh ingredient once opened.