Ground into a powder for seasoning or mixing with berries
This is a versatile ingredient, not a standalone dish, typically made from ground seeds, nuts, or legumes. Common examples include ground flaxseed, hemp hearts, or almond meal, used to add texture, flavor, and nutrition to foods. It originates from various culinary traditions worldwide, often as a staple for thickening or as a gluten-free alternative.
🍽️ Nutrition at a glance
It is generally high in healthy fats and protein, with a moderate amount of carbohydrates. Key nutrients include fiber, omega-3 fatty acids (in flax and hemp), and minerals like magnesium and iron. A typical 2-tablespoon serving ranges from 80 to 120 calories.
Nutrition breakdown
| Calories | 110 kcal |
| Protein | 4 g |
| Carbs | 6 g |
| Fat | 8 g |
| Fiber | 5 g |
| Sugar | 0 g |
| Sodium | 5 mg |
| Magnesium | 80 mg |
| Iron | 1.2 mg |
| Manganese | 0.5 mg |
| Phosphorus | 120 mg |
| Thiamine (B1) | 0.15 mg |
| Omega-3 (ALA) | 2.5 g |
| Copper | 0.2 mg |
| Zinc | 0.7 mg |
Per 2 tablespoons (20 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, it's a powerhouse for plant-based omega-3s and fiber, supporting gut health. Culturally, it's a foundational ingredient in many cuisines, from using almond meal in Middle Eastern sweets to incorporating ground flax in modern health foods.
