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Chili Pepper Calories
High in vitamin C, antioxidant, low calorie
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Chili Pepper (18 g) has 7 calories. That works out to 40 calories per 100 g. It contains 1.6 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.3 g of fiber. Its 25.9 mg of Vitamin C covers 29% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Chili Pepper?
Chili pepper is the fruit of a pepper plant native to the Americas. The slender, glossy pods may be green or red, and their heat varies by variety and ripeness. They are used fresh, dried, or ground, bringing both sharp heat and a fresh, vegetal flavour to dishes.
Across the Americas and in kitchens worldwide, chili pepper is chopped into salsas, cooked into sauces and stews, or served as a condiment; you can also roast or pickle it. It adds plenty of flavour while being low in calories and is a source of vitamin C. Start with a small amount if you are unsure of its heat, or serve it alongside cooling yogurt or sour cream.
Chili Pepper Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
9g
· 3% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 17% · Fat 7%
Chili Pepper Vitamins & Minerals
Vitamins
Vitamin C
143.7mg · 160% DV
B6
0.51mg · 30% DV
Biotin
4.5µg · 15% DV
Vitamin K
14µg · 12% DV
Minerals
Potassium ⭐
322mg · 9% DV
Iron
1mg · 6% DV
Phosphorus
43mg · 6% DV
Magnesium
23mg · 5% DV
How Nutritious Is Chili Pepper?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Chili Pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chili Pepper
To burn the 40 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Chili Pepper Processed?
NOVA 1
Unprocessed
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 Chili Pepper Contain Allergens?
No known major allergens
Which Diets Is Chili 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
Chili Pepper Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Chili Pepper
Foods Similar to Chili Pepper
Frequently Asked Questions About Chili Pepper
How hot is a chili pepper?
A chili pepper’s heat depends mainly on its variety and capsaicin content. The pale inner ribs contain much of the capsaicin, so removing them usually makes a pepper milder. Heat can still vary between peppers of the same variety.
Are red chili peppers hotter than green chili peppers?
Red chili peppers are ripe, while green ones are usually harvested earlier. Red peppers often taste sweeter and fruitier, but they are not automatically hotter; the variety and growing conditions matter more than color alone.
Can you eat chili pepper seeds?
Yes, chili pepper seeds are edible and are not poisonous. Most of the pepper’s heat is in the inner ribs, not the seeds themselves, though seeds can pick up capsaicin from the ribs. Remove both for a milder result.
How do you make a chili pepper less spicy?
Remove the stem, seeds, and pale inner ribs to make a chili pepper less spicy. If your mouth is already burning, milk or yogurt can help more than water because capsaicin does not dissolve well in water.
How should you store fresh chili peppers?
Keep fresh chili peppers dry and unwashed in the refrigerator’s crisper drawer, ideally in a paper bag or a ventilated container. Wash them just before use, and discard any that become moldy or noticeably soft.
Can you freeze chili peppers whole?
Yes, chili peppers can be frozen whole or chopped. Wash them first if needed, dry them thoroughly, remove the stems, and pack them airtight. Their texture softens after thawing, so frozen peppers work best in cooked dishes.
How do you dry chili peppers at home?
You can dry chili peppers at home by placing clean, thoroughly dry peppers in a dehydrator or a warm, well-ventilated spot until they are fully dry. Store them in an airtight container away from moisture and direct sunlight.
Can you eat a chili pepper raw?
Yes, chili peppers can be eaten raw. Rinse the pepper under running water, remove the stem, and slice it into salads, sandwiches, or salsas. Remove the inner ribs first if you want less heat.
Why does a chili pepper burn your mouth?
A chili pepper burns because capsaicin activates heat-sensing receptors in your mouth; it does not actually raise the temperature of the tissue. Dairy can ease the sensation, while drinking water often spreads the capsaicin around.
How do you roast a chili pepper?
To roast a chili pepper, place it under a broiler, over a gas flame, or on a hot pan, turning it until the skin is blistered and charred. Cover briefly to loosen the skin, then peel it if desired.
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Nutrition data compiled from USDA FoodData Central and scientific sources.