KETO VERDICTYES
Poppy seeds are keto-friendly in small amounts. At ~9.4g net carbs per 100g, a sprinkle (1–2 tsp ≈ 3–6g) adds <1g net—plus minerals and healthy fats—for big flavor with minimal carb impact.
Are Poppy Seeds Keto?
Seeds
Poppy seeds are keto-friendly in small amounts. At ~9.4g net carbs per 100g, a sprinkle (1–2 tsp ≈ 3–6g) adds <1g net—plus minerals and healthy fats—for big flavor with minimal carb impact.
- Net carbs (100g)9.4g
- Protein (100g)20g
- Fat (100g)41g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
9.4g
Total Carbs
28g
Fiber
18.6g
Protein
20g
Fat
41g
Calories
525
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Moderate net carbs (≈9.4g/100g) but typical sprinkle-sized servings keep impact low
- High fat (~41g/100g) supports keto macros and satiety
- Excellent fiber (≈18.6g/100g) helps blunt glycemic load
- Distinctive flavor means you can use less and still taste it
- Pairs well with high-fat bases (butter, olive oil, yogurt) for better ratios
- Fits most keto plans with mindful portion control
HEALTH BENEFITS
- Rich in manganese and copper—key for enzymes, tissue integrity, and metabolism
- Provides magnesium and calcium for bone and muscle function
- Contains vitamin E and polyphenols with antioxidant activity
- Plant sterols may support a healthy cholesterol profile
- Tryptophan content may assist normal sleep/mood pathways
- Nutrient-dense seed that can boost mineral intake on low-carb diets
PREPARATION SUGGESTIONS
POPPY SEED DRESSING
Whisk with olive-oil, lemon, and allulose/erythritol; season with salt for a bright, keto-friendly salad dressing.
BAKERY TOPPING
Sprinkle over keto-bread, almond-flour muffins, or cookies before baking for crunch and classic look.
SEED BLEND
Mix with sesame-seeds and sunflower-seeds to top salads or roasted veg.
LEMON POPPY CAKE
Fold 2–3 Tbsp into almond-flour batter with lemon zest and a keto sweetener.
COLESLAW TOPPING
Stir into creamy slaw dressing (mayo + vinegar-apple-cider) for a traditional poppy note.
YOGURT PARFAIT
Dust over greek-yogurt-full-fat with a few strawberry slices or nuts for texture.