Poppy Seed Nutrition Benefits and Facts

Nutritional summary

Poppy seeds are composed of approximately 40–50% fat, with the majority of that fat being linoleic acid (an omega-6 polyunsaturated fatty acid) .
These seeds provide a significant amount of dietary fibre, typically ranging from 20% to 30% of their total weight, which is primarily composed of insoluble fibre .
The protein content of poppy seeds is relatively high for a seed, containing all essential amino acids (the building blocks of protein that the body cannot produce on its own) .
Poppy seeds contain high concentrations of minerals, particularly calcium, phosphorus, potassium, and magnesium .
While poppy seeds are used safely in culinary amounts, they can contain trace amounts of opium alkaloids (naturally occurring compounds like morphine); however, levels vary significantly depending on the seed variety and processing methods .

Interesting fact

The use of poppy seeds dates back to at least 1500 BCE in Crete, where they were used by the Minoans as both a food source and a ritualistic ingredient.

Standout nutrients

EPIC

SOURCE

Chromium

EPIC

SOURCE

Manganese

EPIC

SOURCE

Copper

EPIC

SOURCE

Calcium

549

kcal per 100g

Protein19.5g

Fat45.9g

Carbs13.3g

Fiber10.0g

Fat breakdown

Polyunsat29.3g

Monounsat8.47g

Saturated5.79g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Poppy cultivation requires relatively low water input compared to other oilseeds.

Confidencemedium

Storage

Airtight Container

6–12 months

Store in a cool, dark place to prevent the high oil content from turning rancid.

Refrigerate

1–2 years

Extends freshness significantly.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Partially defatted rather than native poppy seeds beneficially alter lipid metabolism in rats fed a high-fat diet - PMC

[2]pmc.ncbi.nlm.nih.gov

Nutritional and Chemical Characterization of Poppy Seeds, Cold-Pressed Oil, and Cake: Poppy Cake as a High-Fibre and High-Protein Ingredient for Novel Food Production - PMC

[3]pmc.ncbi.nlm.nih.gov

Update of the Scientific Opinion on opium alkaloids in poppy seeds - PMC

[6]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

94.1

Version

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