Poppy Seeds: Nutrient Profile
What is Poppy Seeds richest in? Below are the vitamins, minerals and amino acids that 100 g of Poppy Seeds delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Poppy Seeds: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B1 (Thiamine) | 0.9 mg | 🟢 71% | Turns carbs into energy |
| 2 | Vitamin B9 (Folate) | 82 mcg DFE | 🟡 20% | Cell division; pregnancy |
| 3 | Vitamin B6 | 0.2 mg | 🟡 15% | Brain & metabolism |
| 4 | Vitamin E | 1.8 mg | 🟡 12% | Protects cells (antioxidant) |
| Minerals | ||||
| 1 | Manganese | 6.7 mg | 🟢 292% | Bone & metabolism |
| 2 | Copper | 1.6 mg | 🟢 181% | Iron use; connective tissue |
| 3 | Calcium | 1,440 mg | 🟢 111% | Bones & teeth |
| 4 | Magnesium | 347 mg | 🟢 83% | Muscle, nerves & energy |
| 5 | Zinc | 7.9 mg | 🟢 72% | Immunity & healing |
| 6 | Phosphorus | 870 mg | 🟢 70% | Bones & cellular energy |
| 7 | Iron | 9.8 mg | 🟢 54% | Carries oxygen in blood |
| 8 | Selenium | 14 mcg | 🟡 25% | Antioxidant & thyroid |
| 9 | Potassium | 719 mg | 🟡 15% | Blood pressure & fluid balance |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 4.3 g | 🟢 | Brain signaling (glutamate) |
| 2 | Proline | 2.8 g | 🟢 | Collagen & joints |
| 3 | Aspartic acid | 2.4 g | 🟢 | Cellular energy & detox |
| 4 | Arginine | 1.9 g | 🟡 | Blood flow (nitric oxide) |
| 5 | Leucine | 1.3 g | 🟡 | Builds muscle (BCAA) |
| 6 | Valine | 1.1 g | 🟡 | Muscle & energy (BCAA) |
| 7 | Lysine | 1.0 g | 🟡 | Collagen & immunity |
| 8 | Glycine | 1.0 g | 🟡 | Collagen, calm & sleep |
| 9 | Serine | 1.0 g | 🟡 | Cell membranes & brain |
| 10 | Alanine | 0.8 g | 🟡 | Energy (glucose cycle) |
| 11 | Isoleucine | 0.8 g | 🟡 | Muscle & energy (BCAA) |
| 12 | Phenylalanine | 0.8 g | 🟡 | Dopamine & focus |
| 13 | Tyrosine | 0.7 g | 🟡 | Dopamine & thyroid |
| 14 | Threonine | 0.7 g | 🟡 | Collagen & gut lining |
Values are per 100 g of the USDA FoodData Central record FDC 171330, “Spices, poppy seed” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.