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How to Use the Ratios for Using Flaxseed Meal Instead of Butter

author image Chance Woods
Chance Woods has been a personal trainer since 2002, specializing in fitness and nutrition. She holds a Bachelor of Science in dietetics.
How to Use the Ratios for Using Flaxseed Meal Instead of Butter
Flaxseeds must be ground into meal in order to be digested. Photo Credit ngabi/iStock/Getty Images

Flaxseed meal is an excellent source of fiber and omega-3 fatty acids, both of which reduce the risk of heart disease. You can use a 3-to-1 ratio to replace butter or oil with flaxseed meal. Substituting 3 tbsp. flaxseed meal for 1 tbsp. butter increases the calorie content of your recipe slightly because 3 tbsp. flaxseed meal contains 112 calories and 9 g fat compared to 102 calories and 11.5 g fat in 1 tbsp. butter. However, the substitution reduces the saturated fat of your recipe from 7 g to 1 g and adds 6 g fiber and 5 g omega-3 fat.

Step 1

Determine the amount of butter or oil called for in your recipe.

Step 2

Multiply the amount of butter or oil by 3. For example, if the recipe calls for 1/3 cup butter, multiply by 3 to equal 1 cup.

Step 3

Measure the converted amount of flaxseed meal – 1 cup, in the example – and add it when your recipe calls for butter or oil.

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