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

by 
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.

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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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