Poppy Seeds: Nutty Crunch Rich in Calcium, Fiber, Manganese & Healthy Fats

A tablespoon adds subtle nuttiness, 1.6 g fiber, plant fats and notable calcium—but purchase food-grade, washed seeds to minimise morphine alkaloid residue.

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F T IN P W V

Vegan Protein Gluten-Free Iron Fiber

What Are Poppy Seeds?

Tiny blue-grey seeds of the opium poppy (*Papaver somniferum*). Culinary (food-grade, washed) seeds contain **only trace residual alkaloids** and are safe when used in normal food quantities.

Nutrition (per 1 Tbsp • 9 g)

| | Amount | %DV | |---|---|---| | Calories | 46 kcal | — | | **Fat** | 3.7 g | 5 % | | – Poly/Mono | ~3.0 g | — | | **Protein** | 1.6 g | 3 % | | **Carbohydrate** | 2.5 g | — | | – Fiber | 1.6 g | 6 % | | **Calcium** | 126 mg | 10 % | | **Manganese** | 0.7 mg | 30 % | | Magnesium | 30 mg | 7 % | Also provides zinc & small iron.

Potential Benefits

- **Mineral density:** good plant source of calcium, manganese & magnesium for bone & enzyme function. - **Unsaturated fats** (mainly linoleic acid) support heart health when replacing saturated fat. - **Fiber + protein** add mild satiety and texture to baked goods. - Micronutrient-rich alternative to sesame in nut-free mixes.

Drawbacks & Precautions

- Unwashed / non-food-grade seeds can retain **higher opiate alkaloids (morphine, codeine)** → possible failed drug screen or GI upset; always buy reputable culinary brands. - High in energy density; excessive spoonfuls raise calories quickly. - Rare **seed allergies** occur (cross-react with sesame or nuts).

Culinary Uses

- Fold into **lemon-poppy muffins, bagels, strudels**. - Stir into salad dressings (blend with yogurt, lemon & honey) for speckled appearance. - Toast lightly 2–3 min in dry pan to amplify aroma. - Grind (with sugar) for Central/Eastern European pastry fillings (makowiec).

Usage Tips

- For vivid speckling use 1–1.5 tsp per cup flour. - Grinding improves mineral bioavailability by breaking the tough seed coat. - Pair with **vitamin C (citrus)** in glazes to aid iron absorption from meal.

Storage & Sustainability

Store airtight, dark & cool **≤ 6 months** (whole) to avoid oxidation of oils; refrigerate or freeze for longer (up to 1 year). Poppy requires moderate inputs; choose suppliers with **tested low-alkaloid lots** and recyclable packaging.

Key Takeaways

✔︎ Mineral & healthy-fat microseed booster ✔︎ Adds crunch & visual appeal ✖︎ Use only food-grade washed seeds; energy-dense.

1. Poppy Seeds

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