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🌶️
Black Pepper Calories
Intensely aromatic spice, source of antioxidants
CALORIES
GI
POTASSIUM
FIBER
Black Pepper Nutrition Facts
Selected: 100 g
255
KCAL / 100G
Carbs
64.8g
· 78%
Protein
10.4g
· 13%
Fat
3.3g
· 9%
Fiber
25.3g
Black Pepper Vitamins & Minerals
Vitamins
Vitamin K
163µg · 136% DV
Biotin
12µg · 40% DV
Vitamin E
4.6mg · 31% DV
B5
1.4mg · 28% DV
Minerals
Manganese
6mg · 261% DV
Copper
1mg · 111% DV
Iron
10mg · 56% DV
Calcium
443mg · 44% DV
Black Pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black Pepper Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black Pepper Contain Allergens?
No known major allergens
Which Diets Is Black Pepper Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black Pepper Fat Profile
SATURATED
1.39g
MONOUNSATURATED
0.74g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Foods Similar to Black Pepper
Black Pepper — Frequently Asked Questions
When should black pepper be added during cooking?
Add black pepper near the end of cooking or at the table for the brightest aroma. Prolonged high heat can dull its volatile flavor compounds.
Is whole black pepper better than pre-ground pepper?
Whole peppercorns retain their aroma longer and taste more fragrant when freshly ground. Pre-ground pepper is convenient, but it loses flavor faster after exposure to air and light.
How should black pepper be stored?
Keep black pepper in a tightly sealed container in a cool, dry, dark cupboard. Avoid storing it close to the stove, where heat and steam can weaken its flavor.
Why can black pepper taste bitter or overly hot?
Its pungency mainly comes from piperine, and using too much can make a dish taste harsh. Very finely ground pepper can feel especially intense in soups, sauces, and creamy dishes.
Can black pepper help reduce salt in cooking?
Yes, its bold flavor can make food taste more satisfying with less added salt. It works particularly well alongside garlic, lemon, herbs, and other warm spices.
Why are black pepper and turmeric often used together?
Piperine in black pepper may increase the body's availability of curcumin from turmeric. This pairing is useful in cooking, but it should not be viewed as a treatment for medical conditions.
Does black pepper interact with medications?
Piperine can affect how the body absorbs or processes some medicines. People taking regular medication should check with a pharmacist or clinician before using concentrated piperine or high-dose pepper supplements.
Can people with reflux or a sensitive stomach eat black pepper?
Black pepper may trigger heartburn, reflux, or digestive discomfort in some people. If it causes symptoms, use a smaller amount or choose milder seasonings instead.
Is black pepper better before or after a workout?
Black pepper is not a performance food on its own, but it can make protein- and vegetable-based meals more appealing before or after training. Choose the timing that feels comfortable for your stomach, especially if spicy foods cause reflux.
Does black pepper help digestion for everyone?
Black pepper may stimulate digestive secretions, but the effect varies from person to person. It is not a remedy for indigestion and can worsen symptoms in people with gastrointestinal sensitivity.
Have another question about Black Pepper?
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Nutrition data compiled from USDA FoodData Central and scientific sources.