Food guide

Poppy Seeds

Tiny oilseeds used in baking and on bagels, with calcium and unsaturated fat in a small spoonful.

Nuts & SeedsPlant-Based

Poppy Seeds, a nutrient-dense nuts & seeds food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of poppy seeds for fair comparison. Typical serving: 10 g — 53 kcal per 10 g serving.

Nutrition information for Poppy Seeds
Nutrient	Per 100 g	Per serving (10 g)	Per 100 kcal
Energy	530 kcal	53 kcal	100 kcal
Protein	18 g	1.8 g	3.4 g
Carbohydrate	28 g	2.8 g	5.3 g
Fat	42 g	4.2 g	7.9 g
Fibre	20 g	2 g	3.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of poppy seeds, with a typical serving and FDA Daily Value for adults.

Micronutrients for Poppy Seeds
Nutrient	Per 100 g	Per serving (10 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	1 mg	0.1 mg	1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	1.8 mg	0.18 mg	12%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.85 mg	0.085 mg	71%
Riboflavin	0.1 mg	0.01 mg	8%
Niacin	0.9 mg	0.09 mg	6%
Vitamin B6	0.25 mg	0.025 mg	15%
Folate	82 µg	8.2 µg	21%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.32 mg	0.032 mg	6%
Choline	8.8 mg	0.88 mg	2%
Minerals
Calcium	1438 mg	144 mg	111%
Iron	9.8 mg	0.98 mg	54%
Magnesium	347 mg	34.7 mg	83%
Phosphorus	870 mg	87 mg	70%
Potassium	719 mg	71.9 mg	15%
Sodium	26 mg	2.6 mg	1%
Zinc	7.9 mg	0.79 mg	72%
Selenium	13.5 µg	1.4 µg	25%
Copper	1.6 mg	0.16 mg	178%
Manganese	6.7 mg	0.67 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 seeds?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Tiny oilseeds used in baking and on bagels, with calcium and unsaturated fat in a small spoonful.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Lemon, Yogurt, Bagels.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.