The tiny black poppy seeds on the top of your bun or bagel actually provide a wealth of nutrients. Poppy seeds are appealing to your taste with a crunchy texture and nutty flavor, but they are also a source of multiple vitamins and minerals as well as fiber. Use poppy seeds as an ingredient in baked goods, salad dressings or pasta to benefit from their nutrition.
Calories and Macronutrients
A 1-tbsp. serving of the seeds offers 46 calories and 4 g of fat, none of which is saturated. The seeds provide 2 g of carbohydrates, all of which come from fiber. This small serving actually provides 8 percent of a woman's daily fiber needs and 5 percent of a man's. The seeds also provide 2 g of protein.
Vitamins
One tablespoon of poppy seeds provides small amounts of vitamin E, riboflavin, vitamin B-6 and folate. With .1 mg of thiamin, 1 tbsp. of poppy seeds offers about 9 percent of the daily value of this B vitamin that supports energy metabolism and optimal brain and nervous system function.
Minerals
In 1 tbsp. of poppy seeds, you get a number of minerals, including 126 mg of the 1,000 mg of calcium recommended daily for most adults. Poppy seeds also provide magnesium and phosphorus for healthy bones. Trace minerals, including iron, zinc, copper and manganese, are also found in poppy seeds.
Considerations
You rarely eat poppy seeds in large quantities. Although rare, some people can suffer an allergic reaction to poppy seeds. Poppy seeds contain trace amounts of opiates and can register a positive on a drug test.
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