How Many Calories in Poppy Seeds? Nutrition Facts & Macros

Poppy seeds contain 525 calories per 100g. However, typical portions are much smaller: a tablespoon (9g) has just 47 calories and a teaspoon (3g) only 16 calories. This makes them a practical topping or ingredient — you get their extraordinary mineral content (especially calcium and iron) without a significant calorie impact. Compared to other seeds, poppy seeds have similar calories to flaxseeds (534 kcal) and chia seeds (486 kcal), and slightly fewer than sesame seeds (573 kcal) and sunflower seeds (584 kcal).

Poppy seeds are the undisputed calcium champion among all common foods. At 1438 mg per 100g (111% DV), they contain nearly 13 times the calcium of whole milk (113 mg) and nearly 12 times that of yogurt (121 mg), and more than even Parmesan cheese (1184 mg) or cheddar (721 mg). A single tablespoon of poppy seeds (9g) delivers 129 mg of calcium — roughly equivalent to 100 ml of milk. For people who avoid dairy — vegans, lactose-intolerant individuals — poppy seeds are one of the most effective plant-based calcium sources available.

Poppy seeds are an excellent source of iron at 9.76 mg per 100g (54% DV). A tablespoon (9g) provides 0.88 mg of iron — about 5% of the daily value. While this is plant-based (non-heme) iron with lower bioavailability than animal iron, pairing poppy seeds with vitamin C-rich foods (lemon juice, berries, bell peppers) significantly improves absorption. Compared to other seeds: poppy seeds have more iron than chia seeds (7.72 mg), sunflower seeds (5.25 mg), and flaxseeds (5.73 mg). They are one of the richest plant iron sources available.

Poppy seeds are moderately keto-friendly. Per 100g, they have 28.13g total carbs minus 19.5g fiber = 8.63g net carbs. However, the key insight is the serving size: a tablespoon (9g) contains just 0.8g net carbs, which is negligible on keto. With 41.56g of fat (mostly polyunsaturated) and 17.99g of protein per 100g, poppy seeds have a favorable keto macro ratio in small amounts. Use them as a topping on keto bread, in fat bombs, or sprinkled over salads. Just avoid eating large quantities (50g+) in one sitting, as the net carbs add up.

Poppy seeds provide 17.99g of protein per 100g — a solid amount for seeds. A tablespoon (9g) delivers 1.6g of protein. While not a primary protein source, they contribute meaningfully when used in recipes. In traditional poppy seed fillings for strudels or cakes, a typical 50g portion provides about 9g of protein. Combined with their excellent mineral profile (calcium, iron, magnesium), poppy seeds add nutritional value that goes beyond just protein. Compared to other seeds: close to sunflower seeds (20.78g) and well under pumpkin seeds (30.23g).

Poppy seeds offer remarkable health benefits driven by their exceptional mineral content. Their standout nutrient is calcium (1438 mg, 111% DV) — critical for bone health, muscle function, and nerve signaling. They provide iron (9.76 mg, 54% DV) for oxygen transport and energy, magnesium (347 mg, 83% DV) for hundreds of enzymatic reactions including muscle and nerve function, and phosphorus (870 mg, 70% DV) for bone and teeth health. The 19.5g of fiber supports digestive health. Their polyunsaturated fat content (28.57g, mostly linoleic acid) supports cardiovascular health. Zinc (7.9 mg, 72% DV) supports immune function and wound healing.