Spices, poppy seed
FDC 171330tsp (3 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 83 · -10 vs Spices & herbs medianPoppy seed scores 83 of 100, a Strong rating that ranks 44th of 60 in Spices & herbs, still delivering calcium at 111% DV, magnesium at 83% DV, dietary fiber at 70% DV, and iron at 54% DV in a spice measured out by the teaspoon.
In practice, poppy seed is used by the teaspoon, about 3 grams, sprinkled on bagels and breads, stirred into dressings, or baked into cakes and pastries, so the percentages above reflect a 100-gram reference far larger than any realistic serving. Its score sits below the Spices & herbs category median of 93, and a cook looking for a higher-ranked option in the same aisle might reach for ground ginger instead.
See how this score is calculated, build a plate around spices, poppy seed, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 525 kcal | 26% |
| Total fat | 42 g | 53% |
| Saturated fat | 4.5 g | 23% |
| Cholesterol | 0 mg | 0% |
| Sodium | 26 mg | 1% |
| Carbohydrate | 28 g | 10% |
| Dietary fiber | 20 g | 70% |
| Sugars | 3 g | |
| Protein | 18 g | 36% |
| Potassium | 719 mg | 15% |
| Calcium | 1440 mg | 111% |
| Iron | 9.8 mg | 54% |
| Magnesium | 347 mg | 83% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.8 mg | 12% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 16 kcal | 1% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.14 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.78 mg | 0% |
| Carbohydrate | 0.84 g | 0% |
| Dietary fiber | 0.59 g | 2% |
| Sugars | 0.09 g | |
| Protein | 0.54 g | 1% |
| Potassium | 22 mg | 0% |
| Calcium | 43 mg | 3% |
| Iron | 0.29 mg | 2% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 0.03 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.05 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171330Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the spices & herbs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spices, ginger, groundDensity 85 vs 83Spices, pumpkin pie spiceDensity 86 vs 83Spices, pepper, whiteDensity 88 vs 83Original analysis by NutriVerdict
In the kitchen and how to use it
Poppy seeds have a mild, nutty flavor that turns more pronounced when toasted or ground, which is why they show up whole on bagels and rolls, folded into cake and muffin batters, or ground into a dense, sweet filling for pastries like poppy seed rolls and hamantaschen. They are also whisked into vinaigrettes for a classic poppy seed dressing, or used in Central and Eastern European baking, where a poppy seed paste is a traditional cake and strudel filling. A light toast in a dry pan before use brings out more of their nutty aroma and deepens their color.
Keep poppy seeds in a sealed container away from light and heat, since their oil content can turn them rancid faster than drier spices; refrigeration extends their shelf life further. Because they are used in small, teaspoon-sized amounts, a 3-gram serving still carries meaningful nutrients relative to its size: calcium reaches 111% of the daily value, magnesium 83%, fiber 70%, and iron 54%, alongside 18 grams of protein per 100 grams. Given they are calorie-dense at 525 calories per 100 grams, they function as a flavoring and textural accent baked into a dish rather than an ingredient eaten in quantity on its own.
Frequently asked questions about spices, poppy seed
How many calories are in poppy seeds?
Poppy seeds have about 525 calories per 100 grams, though they are used in small, teaspoon-sized amounts.
Are poppy seeds a good source of calcium?
Yes, a 3-gram serving provides calcium at about 111% of the daily value.
What are poppy seeds used for in cooking?
They are used whole on baked goods like bagels and rolls, ground into pastry fillings, and whisked into vinaigrettes.