Spices, herbs and condiments · IFCT 2017
Poppy seeds: nutrition per 100 g
Per 100 g, poppy seeds give 423 kcal, 20.3 g protein, 30.4 g fat and 1372 mg calcium, according to the Indian Food Composition Tables 2017. The calcium ranks 2nd of 242 foods, and poppy seeds lead all spices and herbs for calcium, zinc, at 6.38 mg, and thiamine, at 0.87 mg. Bengali posto dishes use a few spoonfuls, so they deliver more of this than most spices do.
About poppy seeds
Poppy seeds are the tiny cream-white seeds of Papaver somniferum. They are posto in Bengali, posta in Odia, khus khus or khaskhas in Hindi, Marathi and Punjabi, gasagasalu in Telugu and kasa kasa in Tamil; IFCT 2017 records names in 15 languages. The seeds themselves contain no meaningful opium, and their sale as food in India is legal, but the crop is grown only under government licence in parts of Madhya Pradesh, Rajasthan and Uttar Pradesh, which keeps prices high.
No region loves poppy seeds like Bengal. Aloo posto, potatoes in a creamy poppy paste, is everyday comfort food, posto bata is the seeds ground with green chilli and raw mustard oil and eaten with rice, and jhinge posto and posto bora are summer staples. Elsewhere, khus khus thickens Hyderabadi and Mughlai kormas, gives body to Kolhapuri masala, fills some modaks, and goes into Karnataka's gasagase payasa.
What poppy seeds brings to a meal
- 01
Top calcium among spices
Poppy seeds carry 1372 mg of calcium per 100 g, 2nd of 242 foods and 1st of 21 spices and herbs in IFCT 2017. A tablespoon or two of posto paste in a curry adds a useful amount.
- 02
Zinc and magnesium
They list 6.38 mg of zinc per 100 g, 5th of 243 foods and 1st in their group, and 393 mg of magnesium, 3rd of 242.
- 03
Thiamine leader
At 0.87 mg of thiamine per 100 g, poppy seeds rank 2nd of 239 foods and 1st of 21 spices and herbs. Thiamine helps the body use carbohydrate for energy.
- 04
Protein and rich fat
With 20.3 g of protein, poppy seeds rank 2nd in their group. Their 30.4 g of fat is mostly polyunsaturated, 13.85 g, and gives 423 kcal per 100 g.
- 05
Phosphorus and copper
Poppy seeds have 804 mg of phosphorus and 2.05 mg of copper per 100 g, the highest of both among spices and herbs.
Poppy seeds nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 423 kcal | 20% | 25% |
| Protein | 20.3 g | 38% | 44% |
| Carbohydrate (available) | 12.4 g | ||
| Dietary fibre | 26.7 g | ||
| Free sugars | 1.9 g | ||
| Total fat | 30.4 g | ||
| Water | 4.2 g | ||
| Fats | |||
| Saturated fat | 2.07 g | ||
| Monounsaturated fat | 2.35 g | ||
| Polyunsaturated fat | 13.85 g | ||
| Omega-3 (alpha-linolenic acid) | 106 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 1,372 mg | 137% | 137% |
| Iron | 10.13 mg | 53% | 35% |
| Zinc | 6.38 mg | 38% | 49% |
| Magnesium | 393 mg | 89% | 106% |
| Phosphorus | 804 mg | ||
| Potassium | 646 mg | ||
| Sodium | 25 mg | ||
| Copper | 2.05 mg | ||
| Selenium | 7.7 µg | ||
| Vitamins | |||
| Beta-carotene | 4 µg | ||
| Thiamine (B1) | 0.87 mg | 48% | 51% |
| Riboflavin (B2) | 0.1 mg | 4% | 4% |
| Niacin (B3) | 0.77 mg | 4% | 6% |
| Vitamin B6 | 0.42 mg | 18% | 22% |
| Folate (B9) | 79 µg | 26% | 36% |
| Vitamin E (alpha-tocopherol) | 1.66 mg | ||
| Vitamin K1 | 95.2 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Poppy seeds: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/spices-and-herbs/poppy-seeds/
Where poppy seeds sits among Indian foods
Ranked per 100 g against the other 20 spices, herbs and condiments and every food in the tables.
| Nutrient | Per 100 g | In spices, herbs and condiments | Among all foods |
|---|---|---|---|
| Protein | 20.3 g | 2nd of 21 | 37th of 243 |
| Dietary fibre | 26.7 g | 7th of 21 | 8th of 182 |
| Iron | 10.13 mg | 8th of 21 | 12th of 242 |
| Calcium | 1,372 mg | 1st of 21 | 2nd of 242 |
| Zinc | 6.38 mg | 1st of 21 | 5th of 243 |
| Magnesium | 393 mg | 2nd of 21 | 3rd of 242 |
| Potassium | 646 mg | 10th of 21 | 38th of 243 |
| Vitamin E (alpha-tocopherol) | 1.66 mg | 3rd of 21 | 27th of 242 |
How poppy seeds is eaten
- Aloo posto: potatoes cooked with a paste of poppy seeds, green chilli and a little mustard oil.
- Posto bata: soaked seeds ground with green chilli and salt, finished with raw mustard oil, eaten with hot rice.
- Korma thickener: khus khus soaked and ground with cashews or melon seeds for Hyderabadi and Mughlai gravies.
- Kolhapuri masala: poppy seeds roasted with dry coconut, sesame and fiery red chillies.
- Gasagase payasa: Karnataka's poppy seed and coconut milk pudding sweetened with jaggery.
Recipes in the NNWA database that use it
Before you plan around it
Poppy seeds are rich, at 423 kcal per 100 g, so generous posto dishes are filling as well as nutritious. Unwashed seeds can carry traces of opium alkaloids that may show up on drug tests. Several countries, including the UAE, Saudi Arabia and Singapore, ban or restrict poppy seeds, and travellers carrying khus khus from India have been detained, so check before packing any. Store the seeds in the fridge, as their oil turns rancid quickly.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about poppy seeds
Are poppy seeds high in calcium?
Yes. IFCT 2017 lists 1372 mg of calcium per 100 g of poppy seeds, 2nd of 242 foods. Because Bengali posto dishes use a few spoonfuls, they contribute more calcium than most spices.
Can poppy seeds make you fail a drug test?
Unwashed poppy seeds can carry traces of opium alkaloids, and eating a lot of them can occasionally trigger a positive drug test. The seeds sold for cooking in India are not intoxicating.
Can I carry khus khus abroad?
Not everywhere. The UAE, Saudi Arabia, Singapore and some other countries ban or restrict poppy seeds, and Indian travellers have faced legal trouble for carrying them. Check the destination's rules first.
Is posto fattening?
Poppy seeds have 423 kcal and 30.4 g fat per 100 g, mostly polyunsaturated fat. Aloo posto is also rich in potato and oil, so it is best enjoyed in sensible portions.
Related foods and tables
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Nutmeg
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Cumin seeds
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Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
All spices, herbs and condiments
21 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.