True Elements Flax Seeds - Fibre and Protein Rich
Published
True Elements Flax Seeds are plain raw flax seeds, sold as a fibre and protein add-in for breakfast and soups. It scores CA3: middling on nutrition, as fibre is high but the seeds are calorie-dense, top on ingredients with a single seed listed, and moderate on risk from energy. A spoonful or two over meals, a few times a week, suits most adults.
Ingredients, decoded
1 listed- Raw Flax Seeds
½ teaspoon of sugar in every 100 g · 1.5 g total sugar, 5 g a teaspoon
| Energy | 532 kcal |
|---|---|
| Protein | 22.1 g |
| Carbohydrates | 37.5 g |
| Total sugars | 1.5 g |
| Added sugars | 0 g |
| Dietary fibre | 28.6 g |
| Total fat | 38.2 g |
| Saturated fat | 3.1 g |
| Trans fat | 0 g |
| Sodium | 32.1 mg |
Think this score is wrong?
What to know about True Elements Flax Seeds - Fibre and Protein Rich
Plain flax seeds: high fibre, dense in calories
True Elements Flax Seeds is a 250 g pack of raw flax seeds, and the ingredient list is just that: Raw Flax Seeds. It is bought by people who want to add fibre and protein to breakfast bowls, soups, smoothies and rotis without changing the rest of the recipe.
Per 100 g the seeds have 22.14 g protein, 28.57 g fibre and 38.21 g fat, for 532 kcal. Sugar is 1.5 g, added sugar is 0 g and sodium is 32.14 mg. The pack prints a 28 g serve, about four tablespoons, which gives 149 kcal, 6.2 g protein and 8 g fibre.
The front promises high fibre, high protein and no added preservatives, and with one ingredient on the list all three stand. There is nothing hidden behind the name. CleanPlate scores it CA3.
Why True Elements Flax Seeds - Fibre and Protein Rich scores CA3
Nutrition is a C: 28.57 g fibre and 22.14 g protein per 100 g, held back by 532 kcal. Ingredients are an A for a single seed, and risk is a 3, driven mostly by energy.
Adequate nutrient density
- Protein
- 22.1 g
- Fibre
- 28.6 g
- Vitamins and minerals
- None declared
- Energy
- 532 kcal
01 Nutrition density: why C
Fibre is very high at 28.57 g per 100 g, and protein is 22.14 g per 100 g. In a 28 g serve that is 8 g fibre and 6.2 g protein. The protein comes from the seeds themselves, a plant source.
No vitamins or minerals are declared, so the grade rests on fibre and protein alone. The 532 kcal per 100 g and 38.21 g fat keep it at a C rather than higher.
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Clean, minimally processed
- Base
- Raw Flax Seeds
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is one item, Raw Flax Seeds, so there are no additives, no refined fats, no sweeteners and no flavours to cost ingredient points.
The pack promises no added preservatives and no hidden ingredients, and the list agrees. No label promise is hollow, so nothing is lost on label integrity.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 0 g
- Sodium
- 32.1 mg
- Saturated fat
- 3.1 g
- Trans fat
- 0 g
03 Load risk: why 3
Energy is the main part of the risk number: 532 kcal per 100 g, 149 kcal per 28 g serve. That lands the grade on a 3.
The rest is small. Saturated fat is 3.14 g per 100 g, under the 5 g high line, sodium is 32.14 mg, and added sugar and trans fat are both 0 g.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
No major red flags on the label.
Green flags
- +Green flag: Source of protein (22.1g)
- +Green flag: High fibre (28.6g)
- +Green flag: No added sugar
Does True Elements Flax Seeds - Fibre and Protein Rich live up to its claims?
The fibre, protein and no-preservatives claims all hold on the numbers. The heart and mind benefits on the retailer page are framing the pack cannot show.
- On the packHolds
“High in Fibre”
28.57 g per 100 g, so a 28 g serve gives 8 g.
- On the packHolds
“High in Protein”
22.14 g per 100 g, about 6.2 g in a 28 g serve, all from the seeds.
- On the packHolds
“No Added Preservatives”
The only ingredient is raw flax seeds, so nothing is added.
- Retail listingBe careful
“Loaded with omega-3 fatty acids”
The panel lists omega-3 ALA, and flax is the only ingredient. The heart and mind benefits that go with it are the retailer's framing, not something the numbers show.
What's in True Elements Flax Seeds - Fibre and Protein Rich?
Raw flax seeds are the only ingredient, with no additives and nothing added. The one thing to watch is the energy in a full serve.
The ingredient list, read for you
The list reads Raw Flax Seeds and nothing else. There are no declared percentages because the whole pack is one seed, with no oil, salt, sugar or additive added.
The pack notes it is made in a facility that handles soy, nuts, milk and cereals containing gluten.
Ingredients to watch
- Energy densityWorth watching
532 kcal per 100 g, 149 kcal in a 28 g serve. This is what sets the risk grade.
- Shared facilityWorth watching
Made in a facility that handles soy, nuts, milk and cereals containing gluten, which matters for anyone with allergies.
- FibreFine
28.57 g per 100 g, 8 g in a 28 g serve.
- Single ingredientFine
Raw flax seeds only, with no additives, no added sugar and no preservatives.
- Saturated fat and sodiumFine
3.14 g saturated fat and 32.14 mg sodium per 100 g, both low.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
Who should eat True Elements Flax Seeds - Fibre and Protein Rich?
A few times a week suits most adults, children and anyone watching sugar. Anyone managing weight should keep to a spoonful or two, since 28 g is 149 kcal.
- Most adultsA few times a week
A 28 g serve gives 8 g fibre, but also 149 kcal.
- ChildrenA few times a week
A single plain seed with no sugar or additives; a spoonful is enough.
- Diabetes or prediabetesA few times a week
1.5 g sugar and 28.57 g fibre per 100 g, with no added sugar.
- Weight managementA few times a week
Fibre is high, but 149 kcal per serve adds up, so keep to a spoonful or two.
Recipes with True Elements Flax Seeds - Fibre and Protein Rich
Sprinkle on curd, soup or breakfast, roast as a snack or grind into a powder. A spoonful adds fibre without adding sugar or salt.
Roasted flax seed snack
Dry roast a spoonful of the seeds and eat them as a snack, as the pack suggests, keeping to a small portion since 28 g is 149 kcal.
Flax over breakfast bowls
Sprinkle a spoonful over curd, oats or fruit to add fibre, with no added sugar from the seeds.
Flax in soups
Stir a spoonful into soup near the end for extra fibre. The seeds add only 32.14 mg sodium per 100 g.
Ground flax powder
Grind the seeds into a powder and mix into batters, rotis or smoothies, so the fibre goes into food you already eat.
True Elements Flax Seeds - Fibre and Protein Rich: common questions
What is the CleanPlate score of True Elements Flax Seeds - Fibre and Protein Rich?
True Elements Flax Seeds are plain raw flax seeds, sold as a fibre and protein add-in for breakfast and soups. It scores CA3: middling on nutrition, as fibre is high but the seeds are calorie-dense, top on ingredients with a single seed listed, and moderate on risk from energy. A spoonful or two over meals, a few times a week, suits most adults. Nutrition C, ingredients A, load risk 3; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in True Elements Flax Seeds - Fibre and Protein Rich?
Per 100 g, True Elements Flax Seeds - Fibre and Protein Rich has 532 kcal, 22.1 g protein, 37.5 g carbohydrate, 38.2 g fat and 3.1 g saturated fat. One serve (28 g, about 4 tablespoons) has 149 kcal and 6.2 g protein.
What are the ingredients in True Elements Flax Seeds - Fibre and Protein Rich?
1 ingredient, in label order: Raw Flax Seeds.
Does True Elements Flax Seeds - Fibre and Protein Rich live up to its claims?
4 claims checked: 3 hold, 1 needs care. "Loaded with omega-3 fatty acids" needs care: The panel lists omega-3 ALA, and flax is the only ingredient. The heart and mind benefits that go with it are the retailer's framing, not something the numbers show.
Who should limit True Elements Flax Seeds - Fibre and Protein Rich?
Most adults: a few times a week. A 28 g serve gives 8 g fibre, but also 149 kcal. Children: a few times a week. A single plain seed with no sugar or additives; a spoonful is enough. Diabetes or prediabetes: a few times a week. 1.5 g sugar and 28.57 g fibre per 100 g, with no added sugar.
How much sugar, salt and saturated fat does True Elements Flax Seeds - Fibre and Protein Rich have?
Per 100 g, True Elements Flax Seeds - Fibre and Protein Rich has 0 g added sugar, 32 mg sodium (about 0.1 g salt) and 3.1 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is under all three lines.
Last reviewed October 29, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Label read on 29 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 29 October 2026 | CA3 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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