Poppy Seed
Poppy Seed is a commonly used food in everyday diets worldwide.
Nutrition per 100 g
Standardised to 100 g of poppy seed, dried for fair comparison. Typical serving: 40 g dried — 210 kcal per 40 g serving.
| Nutrient | Per 100 g | Per serving (40 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 525 kcal | 210 kcal | 100 kcal |
| Protein | 18 g | 7.2 g | 3.4 g |
| Carbohydrate | 28 g | 11.2 g | 5.3 g |
| Fat | 41.5 g | 16.6 g | 7.9 g |
| Fibre | 19.5 g | 7.8 g | 3.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of poppy seed, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (40 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 1 mg | 0.4 mg | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.8 mg | 0.72 mg | 12% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.85 mg | 0.34 mg | 71% |
| Riboflavin | 0.1 mg | 0.04 mg | 8% |
| Niacin | 0.9 mg | 0.36 mg | 6% |
| Vitamin B6 | 0.25 mg | 0.1 mg | 15% |
| Folate | 82 µg | 32.8 µg | 21% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.32 mg | 0.13 mg | 6% |
| Choline | 8.8 mg | 3.5 mg | 2% |
| Minerals | |||
| Calcium | 1438 mg | 575 mg | 111% |
| Iron | 9.8 mg | 3.9 mg | 54% |
| Magnesium | 347 mg | 139 mg | 83% |
| Phosphorus | 870 mg | 348 mg | 70% |
| Potassium | 719 mg | 288 mg | 15% |
| Sodium | 26 mg | 10.4 mg | 1% |
| Zinc | 7.9 mg | 3.2 mg | 72% |
| Selenium | 13.5 µg | 5.4 µg | 25% |
| Copper | 1.6 mg | 0.64 mg | 178% |
| Manganese | 6.7 mg | 2.7 mg | 291% |
Source: USDA FoodData Central — Spices, poppy seed
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat poppy seed?
- Useful fibre in a familiar, everyday food.
- Poppy Seed is a commonly used food in everyday diets worldwide.
How to include it
- Use in the usual way for this food, and keep an eye on the stated serving.
- Typical pairing ideas: Rice, Vegetables, Eggs.
Things to consider
- Dried foods are calorie-dense; weigh a portion rather than eating from the bag.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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