Calorie comparison
Flax Seeds vs Soybeans
Per 100 grams, soybeans is the lighter choice by 361 calories, while flax seeds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Flax Seeds | Soybeans |
|---|---|---|
| Calories | 534 | 173 |
| Protein | 18 g | 17 g |
| Carbs | 29 g | 10 g |
| Fat | 42 g | 9 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌱 Flax Seeds
1 tbsp (10 g)
53 cal
1.8 g protein · 2.9 g carbs · 4.2 g fat
🫛 Soybeans
1 cup cooked (172 g)
298 cal
29.2 g protein · 17.2 g carbs · 15.5 g fat
Frequently asked
Which has more calories, flax seeds or soybeans?
Per 100 g, flax seeds has 534 calories and soybeans has 173. Soybeans is lower in calories.
Which has more protein, flax seeds or soybeans?
Flax Seeds has 18 g of protein per 100 g; soybeans has 17 g. Flax Seeds wins on protein.
Is flax seeds or soybeans better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward soybeans — but portion size matters more than which food you pick.
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