Spices, poppy seed
Whole food · Spices and Herbs
Photo: Wikipedia
Poppy seeds are tiny, slate-blue seeds from the opium poppy plant, prized for their delicate, nutty flavor and satisfying crunch. Nutritionally dense, they are a powerhouse of healthy fats, protein, and dietary fiber. Their unique texture and subtle taste make them a versatile ingredient in both sweet and savory cuisines worldwide.
Calorie split: 13% protein · 20% carbs · 67% fat
↓ Full nutrition💚 Why it's loved
People love poppy seeds for their unique, slightly sweet, nutty flavor and the delightful textural crunch they add to baked goods, salads, and sauces. They are a beloved ingredient in countless traditional recipes, from German breads to Indian curries, adding both visual appeal and a subtle, sophisticated taste.
⚠️ Watch-outs & how to enjoy it better
While nutritious, poppy seeds are very high in fat and calories, so portion control is key. They contain trace amounts of compounds that can cause a positive drug test, which is a concern for some. To enjoy them healthily, use them as a garnish or in small quantities (e.g., 1-2 teaspoons) and pair them with fiber-rich foods to manage digestion.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Rich in healthy fats, including omega-3 and omega-6 fatty acids.
- Good plant-based source of protein and essential minerals like calcium and iron.
- High in antioxidants, including lignans, which may support overall health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite being a common baking ingredient, the poppy seeds come from the same plant that produces opium, and consuming large amounts can theoretically cause a positive drug test, though this is extremely rare with typical culinary use.
Full nutrition (USDA data · scales with serving)
| Water | 6.0 g |
| Energy | 525 kcal |
| Energy | 2196 kj |
| Protein | 18.0 g |
| Total lipid (fat) | 41.6 g |
| Ash | 6.4 g |
| Carbohydrate, by difference | 28.1 g |
| Fiber, total dietary | 19.5 g |
| Total Sugars | 3.0 g |
| Sucrose | 2.3 g |
| Glucose | 0.37 g |
| Fructose | 0.29 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 1438 mg |
| Iron, Fe | 9.8 mg |
| Magnesium, Mg | 347 mg |
| Phosphorus, P | 870 mg |
| Potassium, K | 719 mg |
| Sodium, Na | 26.0 mg |
| Zinc, Zn | 7.9 mg |
| Copper, Cu | 1.6 mg |
| Manganese, Mn | 6.7 mg |
| Selenium, Se | 13.5 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.85 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.90 mg |
| Pantothenic acid | 0.32 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 82.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 82.0 ug |
| Folate, DFE | 82.0 ug |
| Choline, total | 8.8 mg |
| Betaine | 0.90 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 8.3 mg |
| Tocopherol, gamma | 8.8 mg |
| Tocopherol, delta | 0.23 mg |
| Tocotrienol, alpha | 0.15 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.13 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.08 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 3.6 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.78 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 5.9 g |
| MUFA 18:1 c | 5.9 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 28.6 g |
| PUFA 18:2 | 28.3 g |
| PUFA 18:3 | 0.27 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.27 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 18:1 t | 0.00 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 7.0 mg |
| Campesterol | 29.0 mg |
| Beta-sitosterol | 109 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.18 g |
| Threonine | 0.69 g |
| Isoleucine | 0.82 g |
| Leucine | 1.3 g |
| Lysine | 0.95 g |
| Methionine | 0.50 g |
| Cystine | 0.30 g |
| Phenylalanine | 0.76 g |
| Tyrosine | 0.73 g |
| Valine | 1.1 g |
| Arginine | 1.9 g |
| Histidine | 0.47 g |
| Alanine | 0.84 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.3 g |
| Glycine | 0.95 g |
| Proline | 2.8 g |
| Serine | 0.95 g |
| Hydroxyproline | 0.00 g |
FAQ
Are poppy seeds safe to eat?
Yes, poppy seeds are safe for culinary use in typical quantities. They are a common ingredient in baking and cooking worldwide.
Do poppy seeds contain gluten?
No, poppy seeds are naturally gluten-free. However, they can be cross-contaminated during processing, so check labels if you have celiac disease.
How should I store poppy seeds?
Store poppy seeds in an airtight container in a cool, dark place, such as a pantry or refrigerator, to preserve their flavor and prevent them from becoming rancid.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.25 kcal/g · 14% calories from protein · 19.5 g fiber · 3.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.