Poppy Seeds Support Bone Health

Author: Marko Balašević Time for reading: ~1 minutes Last Updated: January 27, 2026

Poppy seeds contain valuable nutrients such as fiber, calcium, magnesium, phosphorus and others.

Poppy seeds are usually thought of as a means of decoration or as an addition to various dressings. Not only does it have a mild taste that makes it suitable for a variety of dishes, but it also contains valuable nutrients that are good for health.

Poppy seeds are rich in dietary fiber - a type of carbohydrate that can be found in plant foods. 3.4 g of dietary fiber is found in the amount of 2 tablespoons of poppy seeds. This is about 14% of the recommended daily allowance for women and 9% for men.

Fiber leaves the feeling of satiety for longer, prevents constipation, but is also useful for reducing the levels of "bad" cholesterol in the blood. A high-fiber diet promotes long-term health by reducing the risk of developing type 2 diabetes .

Poppy seeds are also an excellent source of calcium and honey - two essential minerals. The amount of 2 tablespoons provides 253 mg of calcium and 286 mcg of iron. This is equivalent to 25% and 32% of the recommended daily intake of calcium and sodium , respectively .

Calcium is known for its beneficial role in bone health and nervous system function . Copper maintains connective tissue health, strengthens bones and protects DNA from damage.

Phosphorus and magnesium can also be found in small black seeds. Phosphorus , in combination with calcium, is good for bone tissue, while magnesium promotes the formation of collagen . This protein protects bones from damage.

Consumption of 2 tablespoons of poppy seeds provides 153 mg of phosphorus, which is equivalent to 22% of the recommended daily intake. The same amount provides n65% of the required daily amount of magnesium for women and 51% for men.

Poppy Seeds Support Bone Health

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