1 tablespoon (medium) of Poplar seed (10 g) has 38 calories. That works out to 380 calories per 100 g. It contains 3.4 g of carbs, 1.9 g of protein, 2.2 g of fat and 1.5 g of fiber. Its 0.1 mg of Manganese covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Poplar seed Nutrition Facts

Selected: 100 g

380

KCAL / 100G

Carbs

34g

· 12% DV

Protein

18.5g

· 37% DV

Fat

22g

· 28% DV

Fiber

15g

· 54% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 33% · Protein 18% · Fat 49%

Poplar seed Vitamins & Minerals

Vitamins

0.18mg · 15% DV

Vitamin E

2.1mg · 14% DV

0.5mg · 10% DV

Biotin

3µg · 10% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

210mg · 30% DV

Magnesium

110mg · 26% DV

Zinc

2mg · 18% DV

How Nutritious Is Poplar seed?

Nutrient density

High

65/ 100

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

High

60/ 100

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.

Poplar seed Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Poplar seed

To burn the 380 calories in 100 g:

🚶

94min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

52min

Cycling

🏊

44min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Poplar seed 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 Poplar seed Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Poplar seed 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

Poplar seed Fat Profile

SATURATED

2.8g

MONOUNSATURATED

8.5g

POLYUNSATURATED

10.7g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

Compare Poplar seed

🌰vs🥜

Poplar seed vs Peanuts187 kcal fewer per 100 g

→🌰vs🥜

Poplar seed vs Walnut274 kcal fewer per 100 g

→🌰vs🥜

Poplar seed vs Almond199 kcal fewer per 100 g

→🌰vs🌻

Poplar seed vs Sunflower seeds204 kcal fewer per 100 g

→

Foods Similar to Poplar seed

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Poplar seed

How many calories are in poplar seed?

Poplar seed provides 380 calories per 100 g. A 100 g serving also contains 18.5 g of protein, 22 g of fat, and 15 g of fiber.

Is poplar seed suitable for a keto diet?

Yes, poplar seed is listed as compatible with a keto diet. It contains 34 g of carbohydrates per 100 g, so portion size should be considered within your daily carbohydrate target.

Have another question about Poplar seed?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026