Poppy seed

Seed

Item Rating: 80/100

1 serving (9 grams) contains 47 calories, 1.6 grams of protein, 3.7 grams of fat, and 2.5 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		787.5
% Daily Value*
Total Fat		62.3 g	79%
	Saturated Fat	6.8 g	34%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		39 mg	1%
Total Carbohydrates		42.2 g	15%
	Dietary Fiber	29.2 g	104%
	Sugars	4.5 g
protein		27.0 g	54%
Vitamin D		0 mcg	0%
Calcium		2157 mg	165%
Iron		14.6 mg	81%
Potassium		1078.5 mg	22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 560 cal (66.9%)

Protein: 108 cal (12.9%)

Carbs: 168 cal (20.2%)

About Poppy seed

Poppy seeds are small, oil-rich seeds derived from the opium poppy plant (Papaver somniferum). Native to the Eastern Mediterranean, they are a staple in various cuisines, including Indian, Central European, and Middle Eastern recipes. Known for their nutty flavor and crunchy texture, poppy seeds are used in baked goods, curries, and dressings. Nutritionally, they are dense in healthy fats, particularly unsaturated fats and omega-6 fatty acids. Poppy seeds also provide essential minerals like calcium, magnesium, and iron, as well as dietary fiber and a small amount of protein. A tablespoon of poppy seeds (about 9 grams) contains approximately 46 calories, making it a nutrient-packed addition to many dishes.

Health Benefits

• Rich in calcium (126 mg per tablespoon), poppy seeds support strong bones and teeth.
• High in magnesium (30 mg per tablespoon) to aid in muscle and nerve function and energy production.
• Contain dietary fiber (1.5 g per tablespoon), promoting healthy digestion and regular bowel movements.
• Provide iron (0.8 mg per tablespoon), which is crucial for oxygen transport in the blood.
• Rich in unsaturated fats, which support heart health and help lower bad cholesterol levels.

Dietary Considerations

Allergens: Contains poppy seeds

Suitable for: Vegetarian, vegan, gluten-free, lactose-intolerant diets

Not suitable for: Nut allergy diets (cross-contamination risk), low-fiber or restricted-fat diets (due to fiber and fat content)

Selection and Storage

Store poppy seeds in an airtight container in a cool, dark place to prevent them from going rancid. Refrigeration or freezing can extend shelf life further.

Common Questions About Poppy seed Nutrition

Are poppy seeds high in protein or calories?

Poppy seeds are relatively low in protein, providing about 5.4 grams of protein per 2-tablespoon (28-gram) serving. They are calorie-dense, with approximately 151 calories in the same serving. They also contain healthy fats and are a good source of dietary fiber, providing 7.9% of the daily value per serving.

Can I eat poppy seeds on a keto diet?

Yes, poppy seeds can fit into a keto diet in moderation. A 2-tablespoon serving contains only 2.5 grams of net carbs, making them a low-carb choice suitable for keto-friendly recipes like crackers, breads, or toppings.

What are the health benefits or concerns associated with poppy seeds?

Poppy seeds are rich in healthy fats, dietary fiber, calcium, magnesium, and iron, contributing to bone health and digestion. However, they may contain trace amounts of opium alkaloids, which rarely cause false positives in drug tests. Consuming them in typical dietary amounts is generally safe and poses no health concerns for most people.

How much poppy seed should I eat in a day?

It is recommended to consume poppy seeds in moderate quantities, such as 1-2 tablespoons (15-30 grams) per day, as part of a balanced diet. This serving size provides beneficial nutrients without excessive calorie intake or potential risks from opium alkaloids.

How do poppy seeds compare to chia or sesame seeds in nutrition?

Poppy seeds are slightly lower in protein compared to chia seeds but higher in calcium and magnesium. Sesame seeds, on the other hand, have more protein and slightly fewer carbs. Poppy seeds are also less nutrient-dense than chia seeds in omega-3 fatty acids but still offer significant fiber, healthy fats, and a unique nutty flavor.

Data Sources & Scientific References