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The nutritional facts for 1 tablespoon (about 9 grams) of poppy seeds are as follows:

Calories: ~525 kcal

Carbohydrates: ~28 g

Protein: ~18 g

Fat: ~42 g

Polyunsaturated fats: ~14 g

Monounsaturated fats: ~6 g

Saturated fats: ~4.5 g

Dietary Fiber: ~20 g

Sugars: ~3 g

Key Micronutrients

Calcium: ~1,400 mg (very high – among the best plant sources) Iron: ~9 mg (about 50% DV) Magnesium: ~350–400 mg Phosphorus: ~870 mg Zinc: ~8 mg Manganese & Copper: very rich B-vitamins (thiamine, folate, riboflavin): present in small amounts