Nutrition for Poppy Seeds

Calories, Protein, Vitamins and More

image of poppy seeds source

Poppy Seeds Nutrition Summary

One teaspoon of poppy seeds (2.8 grams or 0.1 oz) contains 15 calories and 0.5 grams of protein. Poppy seeds consists of 6% water, 28% carbohydrates, 18% protein, and 42% fat.

Poppy seeds are an excellent source of many nutrients, including dietary fiber, calcium, iron and potassium. It also contains significant amounts of magnesium, thiamin, zinc, phosphorus, manganese and copper.

In one teaspoon of poppy seeds:

  • Calories: 15
  • Protein: 0.5 g
  • Sugar: 0.1 g
  • Dietary fiber: 0.5 g
  • Fat: 1.2 g, (Saturated: 0.1 g)
  • Sodium: 0.7 mg
There is no significant amounts of cholesterol in poppy seeds.

See the Poppy Seeds Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Spices, poppy seed.

Calories in Poppy Seeds

Poppy seeds have 15 calories per teaspoon or 536 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

68% of calories in poppy seeds are from fat, 20% of calories are from carbohydrates and 13% of calories are from protein.

Calories from Carbs

About 20% the calories in poppy seeds are from carbohydrates. The carbs in poppy seeds are mostly in the form of dietary fiber and sugar (83% and 17%). An excellent high-fiber food, a single teaspoon of poppy seeds contains 2% of recommended daily values or 0.5 grams of dietary fiber.

  • Dietary fiber: 0.5 g
  • Sugar: 0.1 g
There is no significant amounts of starch in poppy seeds.

Calories from Fat

The majority, or 68% of the calories in Poppy Seeds are from fat. Poppy seeds are high in total fat, with 1.2 grams per teaspoon. Most of the fat in poppy seeds are healthier unsaturated fats.

Poppy seeds are cholesterol free and trans-fat free.

  • Total fat: 1.2 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.2 g
  • Polyunsaturated fat: 0.8 g
There is no significant amounts of cholesterol or trans fat in poppy seeds.

Omega-6 in Poppy Seeds

A good source of omega-6 fatty acids, every teaspoon of poppy seeds contain a total of 0.8 grams of omega-6. In addition, a large portion of the omega-6 in poppy seeds come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.79 g

Calories Similar to Poppy Seeds

Some other spices or herbs with similar calories to poppy seeds by weight:

Protein in Poppy Seeds

A single teaspoon of Poppy Seeds contains 0.5 grams of protein. Although poppy seeds are relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.5 g
  • Tryptophan: 0.01 g
  • Threonine: 0.02 g
  • Isoleucine: 0.02 g
  • Leucine: 0.04 g
  • Lysine: 0.03 g
  • Methionine: 0.01 g
  • Phenylalanine: 0.02 g
  • Valine: 0.03 g
  • Histidine: 0.01 g

Protein Similar to Poppy Seeds

Some other spices or herbs with similar amounts of protein to poppy seeds by weight:

Vitamins and Minerals in Poppy Seeds

An good source of many nutrients, poppy seeds contain abundant amounts of calcium, iron and potassium. In fact, a single teaspoon of poppy seeds contains 4% of recommended daily values or 40.3 milligrams of calcium.

Vitamins in poppy seeds (1 tsp):
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: < 0.1 mg
  • Vitamin e: < 0.1 mg
  • Folate: 2.3 ug
Minerals in poppy seeds (1 tsp):
  • Calcium: 40.3 mg
  • Potassium: 20.1 mg
  • Iron: 0.3 mg
  • Magnesium: 9.7 mg
  • Zinc: 0.2 mg
  • Selenium: 0.4 ug
  • Phosphorus: 24.4 mg
  • Copper: < 0.1 mg
  • Manganese: 0.2 mg
  • Choline: 0.2 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin b12 or vitamin k in poppy seeds.

Similar to Poppy Seeds for Calcium

Here are some other spices or herbs with similarly abundant amounts of calcium to poppy seeds:

Poppy Seeds Nutrition Chart

Poppy Seeds:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Poppy Seeds in Cooking

Most recipes call for one or two teaspoons of poppy seeds.