Poppy Seed Nutrition Facts
Nutrition Facts: Poppy seeds are tiny, oil-rich seeds that add a nutty flavor and crunchy texture to dishes. Despite their small size, they are packed with nutrients. Poppy seeds are a good source of calcium, iron, and magnesium, as well as fiber and protein. They also contain a small amount of healthy fats.
Full Nutrient Table
Below table provides nutrition facts based on a 100-gram portion. It’s important to note that these values can vary depending on the brand and preparation method. Adding poppy seeds to your diet can help boost your intake of essential nutrients and add a flavorful twist to your meals.
| Name | amount | Unit |
|---|---|---|
| Proximates | ||
| Water | 5.95 | g |
| Energy | 525 | kcal |
| Energy | 2200 | kJ |
| Protein | 18 | g |
| Total lipid (fat) | 41.6 | g |
| Ash | 6.37 | g |
| Carbohydrates | ||
| Carbohydrate, by difference | 28.1 | g |
| Fiber, total dietary | 19.5 | g |
| Sugars, total including NLEA | 2.99 | g |
| Sucrose | 2.33 | g |
| Glucose | 0.37 | g |
| Fructose | 0.29 | g |
| Lactose | 0 | g |
| Maltose | 0 | g |
| Galactose | 0 | g |
| Minerals | ||
| Calcium, Ca | 1440 | mg |
| Iron, Fe | 9.76 | mg |
| Magnesium, Mg | 347 | mg |
| Phosphorus, P | 870 | mg |
| Potassium, K | 719 | mg |
| Sodium, Na | 26 | mg |
| Zinc, Zn | 7.9 | mg |
| Copper, Cu | 1.63 | mg |
| Manganese, Mn | 6.71 | mg |
| Selenium, Se | 13.5 | µg |
| Vitamins and Other Components | ||
| Vitamin C, total ascorbic acid | 1 | mg |
| Thiamin | 0.854 | mg |
| Riboflavin | 0.1 | mg |
| Niacin | 0.896 | mg |
| Pantothenic acid | 0.324 | mg |
| Vitamin B-6 | 0.247 | mg |
| Folate, total | 82 | µg |
| Folic acid | 0 | µg |
| Folate, food | 82 | µg |
| Folate, DFE | 82 | µg |
| Choline, total | 8.8 | mg |
| Betaine | 0.9 | mg |
| Vitamin B-12 | 0 | µg |
| Vitamin B-12, added | 0 | µg |
| Vitamin A, RAE | 0 | µg |
| Retinol | 0 | µg |
| Carotene, beta | 0 | µg |
| Carotene, alpha | 0 | µg |
| Cryptoxanthin, beta | 0 | µg |
| Vitamin A, IU | 0 | IU |
| Lycopene | 0 | µg |
| Lutein + zeaxanthin | 0 | µg |
| Vitamin E (alpha-tocopherol) | 1.77 | mg |
| Vitamin E, added | 0 | mg |
| Tocopherol, beta | 8.3 | mg |
| Tocopherol, gamma | 8.82 | mg |
| Tocopherol, delta | 0.23 | mg |
| Tocotrienol, alpha | 0.15 | mg |
| Tocotrienol, beta | 0 | mg |
| Tocotrienol, gamma | 0.13 | mg |
| Tocotrienol, delta | 0 | mg |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Vitamin D (D2 + D3) | 0 | µg |
| Vitamin K (phylloquinone) | 0 | µg |
| Vitamin K (Dihydrophylloquinone) | 0 | µg |
| Lipids | ||
| Fatty acids, total saturated | 4.52 | g |
| SFA 4:0 | 0 | g |
| SFA 6:0 | 0.037 | g |
| SFA 8:0 | 0 | g |
| SFA 10:0 | 0 | g |
| SFA 12:0 | 0 | g |
| SFA 13:0 | 0 | g |
| SFA 14:0 | 0.077 | g |
| SFA 15:0 | 0 | g |
| SFA 16:0 | 3.58 | g |
| SFA 17:0 | 0 | g |
| SFA 18:0 | 0.782 | g |
| SFA 20:0 | 0.039 | g |
| SFA 22:0 | 0 | g |
| SFA 24:0 | 0 | g |
| Fatty acids, total monounsaturated | 5.98 | g |
| MUFA 14:1 | 0 | g |
| MUFA 15:1 | 0 | g |
| MUFA 16:1 | 0.039 | g |
| MUFA 17:1 | 0 | g |
| MUFA 18:1 | 5.86 | g |
| MUFA 18:1 c | 5.86 | g |
| MUFA 20:1 | 0.078 | g |
| MUFA 22:1 | 0 | g |
| MUFA 24:1 c | 0 | g |
| Fatty acids, total polyunsaturated | 28.6 | g |
| PUFA 18:2 | 28.3 | g |
| PUFA 18:3 | 0.273 | g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.273 | g |
| PUFA 18:3 n-6 c,c,c | 0 | g |
| PUFA 18:4 | 0 | g |
| PUFA 20:2 n-6 c,c | 0 | g |
| PUFA 20:3 | 0 | g |
| PUFA 20:4 | 0 | g |
| PUFA 2:5 n-3 (EPA) | 0 | g |
| PUFA 22:5 n-3 (DPA) | 0 | g |
| PUFA 22:6 n-3 (DHA) | 0 | g |
| Fatty acids, total trans | 0 | g |
| Fatty acids, total trans-monoenoic | 0 | g |
| TFA 18:1 t | 0 | g |
| Cholesterol | 0 | mg |
| Stigmasterol | 7 | mg |
| Campesterol | 29 | mg |
| Beta-sitosterol | 109 | mg |
| Amino acids | ||
| Tryptophan | 0.184 | g |
| Threonine | 0.686 | g |
| Isoleucine | 0.819 | g |
| Leucine | 1.32 | g |
| Lysine | 0.952 | g |
| Methionine | 0.502 | g |
| Cystine | 0.297 | g |
| Phenylalanine | 0.758 | g |
| Tyrosine | 0.727 | g |
| Valine | 1.1 | g |
| Arginine | 1.94 | g |
| Histidine | 0.471 | g |
| Alanine | 0.839 | g |
| Aspartic acid | 2.36 | g |
| Glutamic acid | 4.3 | g |
| Glycine | 0.952 | g |
| Proline | 2.75 | g |
| Serine | 0.952 | g |
| Hydroxyproline | 0 | g |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | mg |
| Theobromine | 0 | mg |
| Name | amount | Unit |
Nutritional Charts for poppy seed
Nutrient Composition Pie Chart
Poppy seeds are a nutritious food that provide a variety of macronutrients and micronutrients. This chart shows the proportion of different macronutrients (protein, fat, carbohydrate) and micronutrients (vitamins and minerals) in poppy seeds.
Macronutrient Distribution Bar Chart
The macronutrient distribution of poppy seeds is an important aspect to consider when planning a balanced diet. This chart displays the distribution of macronutrients (protein, fat, carbohydrate) in poppy seeds.
Mineral and Vitamin Bar Chart
Poppy seeds are rich in essential minerals and vitamins, which play a crucial role in maintaining good health. This chart illustrates the distribution of essential minerals and vitamins in poppy seeds.
Amino Acid Composition Bar Chart
Amino acids are the building blocks of protein and are essential for various bodily functions. This chart represents the composition of essential amino acids in poppy seeds.
Conclusion
Poppy seeds offer a wealth of nutritional benefits, from their rich fiber and healthy fat content to their abundance of vitamins and minerals. They are a versatile ingredient that can be included in various dishes, enhancing both flavor and nutritional value. For a detailed breakdown of their nutritional profile, refer to this Source.
