Herbs & Spices

Poppy Seed

Health
ScoreA+

Poppy seed is the oil-rich, nutty seed of Papaver somniferum, one of the most calorie- and calcium-dense culinary seeds, prized for crunch in baking and free of meaningful narcotic content.

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Why Poppy Seed scores 94

Nutrient density30

Protein quality11

Fiber content10

Healthy fats8

Bioactive compounds14

Glycemic impact10

Top nutrients

% Daily Value per a pinch (2 g)

Manganese 5.8%Copper 3.6%Calcium 2.2%Magnesium 1.7%Zinc 1.4%

Nutrition

per_100g

525

Calories

18g

Protein

28.1g

Carbs

41.6g

Fat

19.5g

Fiber

Health benefits

Supports bone health through dense minerals

moderate evidence

Very high calcium (1438mg), phosphorus (870mg), magnesium (347mg), and manganese (6.7mg) per 100g supply the mineral matrix and cofactors for bone formation

Provides healthy unsaturated fats

moderate evidence

Over 40g fat per 100g, chiefly polyunsaturated linoleic and monounsaturated oleic acid, supports cardiovascular and cell-membrane health

Contributes zinc, thiamin, and folate

moderate evidence

Zinc (7.9mg), thiamin (0.85mg), and folate (82mcg) per 100g support immune function, energy metabolism, and cell division

Delivers antioxidant tocopherols

moderate evidence

Vitamin E tocopherols in the seed oil protect its polyunsaturated fats and cell membranes from oxidation

Pairs well with

·Pair with lemon and honey because the bright acidity and sweetness offset poppy seed's nutty, oily richness in baked goods
·Combine with whole-grain breads and rolls because the seed adds crunch, minerals, and healthy fats to the grain
·Use ground poppy seed with butter and sugar for traditional Central European pastry fillings that carry its fat-soluble flavor
·Add to yogurt or salad dressings because the seed's calcium and fats complement creamy, acidic bases

Practical tips

·Best timing: Poppy seed is a baking and finishing seed with no circadian dependency; its minerals and fats benefit any meal.
·Toast poppy seeds lightly to amplify their nutty aroma before adding to dough or dressings
·Because of the high oil content, store poppy seeds in the refrigerator or freezer and use within about a year to prevent rancidity
·Smell-check older seeds; a rancid or musty odor means they should be discarded
·Be aware that eating poppy-seed foods can occasionally cause a positive opiate drug test from trace surface residue, despite the seeds being non-narcotic
·Buy from a high-turnover source so the oil-rich seeds are fresh