Group · Nuts & seeds
Poppy seeds
Tiny but powerfully fragrant, poppy seeds are the seeds of the opium poppy, recognisable by their blue-grey colour and delicate crunch. They are found sprinkled on breads, bagels and pastries, or worked into baking and savoury dishes. There is also white poppy seed, widely used in Indian cooking. With around 534 kcal per 100 g, they are rich in good-quality fat, plant protein (nearly 21.2 g) and fibre. They also provide useful minerals such as calcium, magnesium and zinc. Used in small touches, they lift a varied and tasty diet while being simple to include every day.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 534 kcal |
| Kilojoules | 2210 kJ |
| Protein | 21,2 g |
| Carbohydrate | 13,7 g |
| Fat | 41,6 g |
| Fibre | 10 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese6,71 mg336 %
- Omega-6 LA28,3 g283 %
- Calcium1440 mg180 %
- Copper1,63 mg163 %
- Phosphorus870 mg124 %
- Magnesium347 mg93 %
- Zinc7,9 mg79 %
- Vitamin B10,85 mg77 %
- Vitamin B9dietary folate equivalents82 µg
See the other 9 nutrients
- Iron9,76 mg70 %
- Potassium719 mg36 %
- Vitamin B60,25 mg18 %
- Vitamin E1,77 mg15 %
- Omega-3 ALA0,25 g13 %
- Vitamin B20,1 mg7 %
- Vitamin B30,9 mg6 %
- Vitamin B50,32 mg5 %
- Vitamin C1 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Poppy seeds are mainly used as a condiment or a finishing touch rather than in large amounts, because of their calorie density. One tablespoon (about 10 g) is more than enough to flavour a dish. You can scatter them over a salad, a yoghurt or a muesli, or work them into a bread dough, muffins or a lemon and poppy seed cake. In savoury dishes, they pair well with grated raw vegetables, vinaigrettes and fresh cheese on toast.
Nutrition facts and benefits: per 100 g, you get around 525 calories, 41.6 g of fat, 13.7 g of carbohydrate, nearly 21.2 g of protein and an excellent amount of fibre (10 g). This fibre contributes to fullness and digestive comfort. Poppy seeds also provide unsaturated fatty acids, calcium, magnesium, iron and zinc. To release their aromas better and make them easier to absorb, you can crush them lightly or toast them for a few minutes in a frying pan.
- Storage: keep them in an airtight jar, away from light and heat. Being rich in fat, they can go rancid: the fridge prolongs their freshness.
- Pairings: they combine readily with other seeds such as sesame seeds or sunflower seeds for a crunchy, nutritious topping.
- Glycaemic index: low, which makes them a useful ingredient when watching your weight, as long as you respect portions.
For active people: poppy seeds provide plant protein and minerals useful for recovery, notably magnesium, which contributes to muscle function. Slipped into a snack, a porridge or a homemade bar, they complement an intake of carbohydrate and healthy fat. For practical snack ideas, you can draw inspiration from these protein snack recipes. Remember to pair these seeds with good hydration, as their fibre needs water to play its role fully.
Weight control: despite their interesting nutritional profile, poppy seeds are still very high in calories. Moderation is key: go for a tablespoon rather than a handful, especially if you are watching your weight. To compare their intake with other foods, consult the calorie table. You can also explore the whole family of nuts and seeds to vary flavours and textures in your everyday recipes.