Poppy Seeds vs Sesame Seeds: Calories and Nutrition Compared (2026)

Poppy seeds have 18.0 g of protein, while sesame seeds have 17.0 g. Poppy seeds contain 525 calories, compared to 565 calories in sesame seeds.

Poppy seeds and sesame seeds are both popular culinary seeds with unique nutritional benefits. This comparison highlights their calorie counts, protein content, and other nutritional aspects.

What Is the Difference Between Poppy Seeds and Sesame Seeds?

Poppy seeds are small, oil-rich seeds derived from the opium poppy plant. They are commonly used in baking and cooking for their nutty flavor and crunchy texture. Sesame seeds are small, flat seeds from the sesame plant, known for their rich, nutty taste. They are often used in various cuisines, both whole and as oil.

Poppy Seeds vs Sesame Seeds: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional content of poppy seeds and sesame seeds.

Nutrient (per 100 g)	Poppy seeds	Sesame seeds (roasted)
Calories	525 kcal	565 kcal
Protein	18.0 g	17.0 g
Carbs	28.1 g	25.7 g
Sugar	3.0 g	0 g
Fat	41.6 g	48 g
Fiber	19.5 g	14 g
Sodium	26 mg	11 mg

Which Is Better, Poppy Seeds or Sesame Seeds?

For weight loss: Poppy seeds have 525 calories, while sesame seeds have 565 calories, making poppy seeds the lower-calorie option.

For muscle and protein: Poppy seeds contain 18.0 g of protein, compared to 17.0 g in sesame seeds, making poppy seeds slightly higher in protein.

For low-carb or low-sugar: Poppy seeds have 28.1 g of carbohydrates and 3.0 g of sugar, while sesame seeds have 25.7 g of carbohydrates and 0 g of sugar.

How to Track Poppy seeds and Sesame seeds Accurately

It's easy to misjudge portion sizes and macros, especially with small seeds like these. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a nutritionist for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Poppy seeds have 18.0 g of protein, while sesame seeds have 17.0 g.

Which has fewer calories?

Poppy seeds contain 525 calories, whereas sesame seeds contain 565 calories.

What is the fat content in poppy seeds?

Poppy seeds have 41.6 g of fat per 100 g.

What is the fiber content in sesame seeds?

Sesame seeds contain 14 g of fiber per 100 g.

How much sugar is in sesame seeds?

Sesame seeds have 0 g of sugar per 100 g.

What is the sodium content in poppy seeds?

Poppy seeds contain 26 mg of sodium per 100 g.

Key Takeaways

• Poppy seeds have 525 calories per 100 g.
• Sesame seeds have 565 calories per 100 g.
• Poppy seeds contain 18.0 g of protein.
• Sesame seeds contain 17.0 g of protein.
• Poppy seeds have 41.6 g of fat.
• Sesame seeds have 48 g of fat.