Poppy Seeds Calories & Nutrition Facts
Tiny oilseeds with exceptionally high calcium content, used in baking and as a condiment.
Quick answer
How many calories are in Poppy Seeds?
Poppy Seeds has 525 calories per 100g. A 1 tsp (3g) has about 16 calories. It is a calorie-dense food, with most calories coming from fat.
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Practical Portion Guide for Poppy Seeds
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 tsp (3g) | 16 kcal | 0.5g | 0.8g | 0.3g | 1.2g |
| 1 tbsp (9g) | 47 kcal | 1.6g | 2.5g | 0.8g | 3.7g |
| 2 tbsp baking portion (18g) | 95 kcal | 3.2g | 5.1g | 1.5g | 7.5g |
| 100g reference | 525 kcal | 17.9g | 28.1g | 8.6g | 41.6g |
The 100g reference is useful for comparison, but most recipes use teaspoons or tablespoons. A tablespoon is about 9g and is the better tracking unit.
% Daily Value: 1 tsp (3g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 tsp (3g) | % DV |
|---|---|---|---|---|
| Protein | 17.9g | 36% | 0.5g | 1% |
| Dietary fiber | 19.5g | 70% | 0.6g | 2% |
| Total carbohydrate | 28.1g | 10% | 0.8g | 0% |
| Total fat | 41.6g | 53% | 1.2g | 2% |
| Sodium | 26mg | 1% | 1mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Where Poppy Seeds Ranks (USDA Comparisons)
Poppy Seeds appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 15 (Low)
How Poppy Seeds Fits Into a Diet
Poppy seeds are best treated as a mineral-rich baking ingredient or topping rather than a bulk snack, because tablespoon portions are practical while 100g portions are unrealistic.
Use poppy seeds on yogurt, oats, muffins, lemon dressing, or seeded bread when you want crunch and minerals without a large serving.
Ground, whole, sweetened pastry fillings, and oil-rich preparations can differ sharply from plain seed values, especially when sugar or butter is added.
Plan Around Poppy Seeds
Compare Poppy Seeds With Similar Nuts & Seeds
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Poppy Seeds | 525 kcal | 17.9g | 28.1g | 41.6g | 19.5g |
| Almonds | 579 kcal | 21g | 22g | 50g | 12.5g |
| Walnuts | 654 kcal | 15g | 14g | 65g | 6.7g |
| Peanuts | 567 kcal | 26g | 16g | 49g | 8.5g |
| Chia Seeds | 486 kcal | 17g | 42g | 31g | 34g |
| Flaxseeds | 534 kcal | 18g | 29g | 42g | 27g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Poppy Seeds: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Poppy Seeds high in protein?
Poppy Seeds has 17.9g protein per 100g, which is 36% of the 50g FDA Daily Value. 1 tsp (3g) supplies about 0.5g, or 1% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Poppy Seeds?
Poppy Seeds contains 525 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 72 calories from protein, 112 calories from carbohydrates, and 374 calories from fat; these estimates may not add up exactly to the listed total.
Is Poppy Seeds good for weight loss?
Poppy Seeds is calorie-dense at 525 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Poppy Seeds?
Poppy Seeds contains 17.9g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Poppy Seeds?
Track Poppy Seeds by grams when precision matters. A practical starting point is 1 tsp (3g), which is about 16 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Poppy Seeds keto-friendly?
Poppy Seeds is not ideal for strict keto diets due to its 28.1g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Poppy Seeds good for diabetics?
Poppy Seeds may fit a diabetes meal plan with a listed glycemic index of 15, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Poppy Seeds?
Calorique's food profile lists vitamins B1, B9, B6 and minerals including Calcium, Iron, Magnesium, Manganese, Zinc for Poppy Seeds. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Poppy Seeds?
Calorique standardizes Poppy Seeds nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Almonds
579 cal · 21g protein per 100g
Walnuts
654 cal · 15g protein per 100g
Peanuts
567 cal · 26g protein per 100g
Chia Seeds
486 cal · 17g protein per 100g
Flaxseeds
534 cal · 18g protein per 100g
Cashews
553 cal · 18g protein per 100g
Pumpkin Seeds
559 cal · 30g protein per 100g
Sunflower Seeds
584 cal · 21g protein per 100g