Poppy Seeds Nutrition

Poppy seeds are the tiny kidney-shaped seeds of the opium poppy. Poppy seeds have a blue-gray color and are used in a various baked goods, salad dressings and Middle Eastern cuisine. Poppy seeds have a crunchy texture, nutty flavor and are a good source of protein, fat and minerals. A serving of whole poppy seeds is 2 tbsp., which has 92 calories. Poppy seeds can also be pressed to make poppy seed oil, which is used to make soap and varnishes.

Protein

Poppy seeds are source of protein, which is essential for the growth, maintenance and repair of all your cells, tissues and organs. A 2 tbsp. serving of poppy seeds provides 3.17 g of protein. Women need 46 g of protein daily and men need 56 g, as recommended by the Institute of Medicine. Poppy seeds contain incomplete protein, meaning one or more essential amino acid is missing.

Fiber

Poppy seeds are a good source of dietary fiber. Dietary fiber lowers cholesterol levels, regulates insulin and blood glucose concentrations and promotes gastrointestinal health. A 2-tbsp. serving of poppy seeds provides 3.4 g of fiber. Men need 38 g of fiber daily and women need 25 g, as recommended by the Institute of Medicine. Dietary fiber also prevents constipation and reduces the risk of diverticular disease.

Fats

Poppy seeds are a concentrated source of dietary fats. A 2-tbsp. serving of poppy seeds has 7.3 g of fat. The main type of fats in poppy seeds are polyunsaturated and monounsaturated, both of which are beneficial to heart health. Adults need between 20 and 35 percent of their total calories from fat each day, as recommended by the Institute of Medicine.

Vitamins

Poppy seeds are a source of thiamine, also known as vitamin B1. Thiamine, like other B vitamins, is essential for the function of enzymes involved in metabolism of carbohydrates, protein and fat. A 2-tbsp. serving of poppy seeds provides 0.15 mg of thiamine. Men need 1.2 mg of thiamine daily and women need 1.1 mg, as recommended by the Medicine. Poppy seeds also contain small amounts of folate and vitamin E.

Minerals

Poppy seeds are an excellent source of calcium. Your body needs calcium for bone and tooth formation as well as for cell signaling. A 2-tbsp. serving of poppy seeds provides 253 mg of calcium. Adults need 1,000 mg of calcium daily, as recommended by the Institute of Medicine. Poppy seeds are also a good source of iron and zinc.

Considerations

Poppy seeds can be purchased whole or ground and are available at most grocery stores. Because of their high fat content, poppy seeds can go rancid quickly and should be stored in the refrigerator. Poppy seeds can be refrigerated in an air-tight container for up to six months. Toasting poppy seeds before using enhances their flavor.