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Poppy seeds Calories
Rich in minerals and healthy fats, source of protein and fiber
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Poppy seeds (9 g) has 47 calories. That works out to 525 calories per 100 g. It contains 2.5 g of carbs, 1.6 g of protein, 3.8 g of fat and 1.8 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Poppy seeds?
Poppy seeds are the tiny, oil-rich seeds of the poppy plant. They are used whole or ground in many cuisines, from Central and Eastern European baking to South Asian dishes; in Turkey, ground seeds are also made into a savoury paste.
Their mild, nutty flavour deepens when toasted, and the seeds add a delicate crunch to breads, rolls, cakes and pastries. They may also be stirred into dressings or sprinkled over yoghurt and salads. Poppy seeds are rich in fats and minerals, and provide fibre and protein, so a little goes a long way. For an easy way to use them, toast briefly and scatter over a meal, or mix into dough for flavour and texture.
Poppy seeds Nutrition Facts
Selected: 100 g
525
KCAL / 100G
Carbs
28g
· 10% DV
Protein
18g
· 36% DV
Fat
42g
· 54% DV
Fiber
20g
· 71% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 13% · Fat 67%
Poppy seeds Vitamins & Minerals
Vitamins
B1
0.9mg · 75% DV
Biotin
8.5µg · 28% DV
Folate
82µg · 21% DV
B6
0.25mg · 15% DV
Minerals
Manganese
7mg · 304% DV
Copper
2mg · 222% DV
Calcium
1440mg · 144% DV
Phosphorus
870mg · 124% DV
How Nutritious Is Poppy seeds?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Poppy seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Poppy seeds
To burn the 525 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Poppy seeds Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Poppy seeds Contain Allergens?
No known major allergens
Which Diets Is Poppy seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Poppy seeds Fat Profile
SATURATED
4.6g
MONOUNSATURATED
7.2g
POLYUNSATURATED
28.5g
Omega 6:3 ratio 86:1
Above the ideal 4:1 (86:1).
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Frequently Asked Questions About Poppy seeds
How do you use poppy seeds in baking?
Poppy seeds can be stirred into dough or batter, sprinkled over bread, or used in fillings. For a stronger flavor and softer texture in cakes or pastries, soak them briefly or grind them before adding.
Can poppy seeds make you fail a drug test?
Yes, eating poppy seeds can sometimes lead to a positive result on an opioid drug test. Residual opiates on the seeds may be detected, so avoid poppy-seed foods before a scheduled test.
Do poppy seeds need to be soaked before baking?
No, poppy seeds do not have to be soaked before baking. Soaking softens them and can bring out their flavor, which is useful in fillings and moist cakes; dry seeds work well as toppings or in dough.
How do you grind poppy seeds?
Grind poppy seeds in a spice grinder or a powerful food processor, working in small batches. Use the ground seeds soon, since their oils make them more prone to losing freshness than whole seeds.
What do poppy seeds taste like?
Poppy seeds have a mild, nutty flavor with a slight earthiness. Toasting them makes that flavor more pronounced, while grinding or soaking them gives a softer texture in baked goods and fillings.
How should you store poppy seeds?
Store poppy seeds in an airtight container in a cool, dark place. Their natural oils can turn rancid over time; refrigeration can help preserve freshness, especially once the seeds have been ground.
Can you eat poppy seeds raw?
Yes, poppy seeds can be eaten raw. Sprinkle them over yogurt, oatmeal, or salads, or stir them into a dressing; toasting is optional and mainly changes their flavor and texture.
Are poppy seeds the same as opium?
No, poppy seeds are not opium. They come from the opium poppy plant, but the culinary seeds are used as food; small amounts of opiate residue can remain on them after harvesting.
Are poppy seeds safe to eat during pregnancy?
Poppy seeds used as a normal food ingredient are generally considered safe during pregnancy. Avoid concentrated or unregulated poppy-seed products, and ask your healthcare professional if you have concerns about a particular product or amount.
Why are poppy seeds used on bagels?
Poppy seeds are sprinkled on bagels for their mild nutty flavor and crisp texture. They are often combined with sesame, onion, or garlic in an everything-style topping and cling best when added before baking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.