Calories in Poppy Seeds: Nutrition Facts & Serving Sizes
Per 1 tbsp (9g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of poppy seeds (9g) contains about 46 calories with 1.6g of protein, 2.5g of carbs, 3.7g of fat, and 1.7g of fiber. Per 100g, poppy seeds pack 525 calories, 18g of protein, 28.1g of carbs, 41.6g of fat, and an exceptional 19.5g of fiber. The standout micronutrient is calcium at 1438mg per 100g, one of the highest concentrations of calcium in any food. Iron comes in at 9.8mg per 100g, magnesium at 347mg per 100g, phosphorus at 870mg per 100g, and zinc at 7.9mg per 100g. Poppy seeds are a nutrient-dense seed most commonly used as a topping on breads and pastries, and in salad dressings. A tablespoon adds a meaningful mineral boost for very few calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp (3g) | 14.7 | 0.5g | 0.8g | 1.2g | 0.5g |
| 1 tbsp (9g) | 46.2 | 1.6g | 2.5g | 3.7g | 1.7g |
| 100g | 525 | 18g | 28.1g | 41.6g | 19.5g |
Track Poppy Seeds in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 525 | 26% |
| Protein | 18g | 36% |
| Total Fat | 41.6g | 53% |
| Saturated Fat | 4.5g | 23% |
| Total Carbohydrates | 28.1g | 10% |
| Dietary Fiber | 19.5g | 70% |
| Sugars | 3g | 6% |
| Sodium | 26mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 4.5g | 2% |
| Calcium | 1438mg | 111% |
| Iron | 9.8mg | 54% |
| Potassium | 719mg | 15% |
| Vitamin C | 1mg | 1% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 347mg | 83% |
| Phosphorus | 870mg | 70% |
| Zinc | 7.9mg | 72% |
| Selenium | 13.5mcg | 25% |
| Folate | 82mcg | 21% |
| Thiamin (B1) | 0.9mg | 75% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.9mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Poppy Seeds
Poppy seeds are calorie-dense but deliver extraordinary mineral content that makes them worth including regularly. The calcium content (1438mg per 100g) is exceptionally high, exceeding most dairy products by weight. Calcium is critical for bone density, muscle contractions, and nerve transmission. For those who do not consume much dairy, poppy seeds can serve as a meaningful non-dairy calcium source.
Iron (9.8mg per 100g) is essential for hemoglobin production and oxygen delivery to working muscles. Adequate iron is directly tied to aerobic capacity and endurance performance. Magnesium (347mg per 100g) supports ATP production, protein synthesis, muscle relaxation, and hundreds of other enzymatic functions. Many people fall short of magnesium intake, and poppy seeds are one of the richest sources available.
Zinc (7.9mg per 100g) supports testosterone production, immune function, and wound healing. Phosphorus (870mg per 100g) is essential for bone structure and energy metabolism through ATP. The fiber content (19.5g per 100g) supports digestive health and slows carbohydrate absorption, which is useful for blood sugar management.
The fat in poppy seeds is primarily polyunsaturated (28.6g per 100g), which includes linoleic acid (omega-6), with monounsaturated fats also present. Used as a topping or in recipes, poppy seeds add genuine nutritional value without requiring a large serving.
Dietary Considerations
Poppy seeds are naturally gluten-free, vegan, and dairy-free, making them suitable for a wide range of diets. They are not keto-friendly in large amounts due to their carbohydrate content, though a tablespoon serving (2.5g carbs) fits comfortably into a keto diet. For weight loss, small amounts of poppy seeds used as a topping add substantial mineral value for very few calories. The high fat content (41.6g per 100g) means calorie density is high in larger quantities. Note that consuming large amounts of poppy seeds before a drug test can cause a false positive for opiates due to trace morphine and codeine content from the opium poppy plant.
Daily Intake (100g)
100g of poppy seeds provides 26% of a 2,000-calorie diet.
Track Your Intake
See how poppy seeds fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in poppy seeds?
One tablespoon of poppy seeds (9g) contains about 46 calories. Per 100g, poppy seeds have 525 calories with 18g of protein, 28.1g of carbs, and 41.6g of fat.
Are poppy seeds good for weight loss?
In small quantities as a topping, poppy seeds are fine for weight loss and add significant mineral value for few calories. Their high calorie density (525 per 100g) means larger amounts can add up quickly, so portion awareness is useful.
How much protein in poppy seeds?
Poppy seeds contain 18g of protein per 100g. One tablespoon (9g) provides about 1.6g of protein. While not a primary protein source, they contribute meaningfully to overall intake when used regularly.
Are poppy seeds a good source of calcium?
Yes. Poppy seeds contain 1438mg of calcium per 100g, which is one of the highest concentrations of calcium in any food. A tablespoon provides meaningful calcium for those who do not consume much dairy.
Can poppy seeds cause a failed drug test?
Yes, consuming large amounts of poppy seeds can cause a false positive for opiates on drug tests due to trace amounts of morphine and codeine naturally present in opium poppy seeds. Small culinary amounts are unlikely to cause issues, but it is worth being aware of if drug testing is a concern.
Are poppy seeds gluten-free?
Yes, poppy seeds are naturally gluten-free. They are also vegan and dairy-free. Cross-contamination during processing is possible, so those with celiac disease should look for certified gluten-free products.
Track Poppy Seeds in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.