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Red pepper flakes Calories
Spice, hot, antioxidant source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 teaspoon (medium) of Red pepper flakes (3 g) has 7 calories. That works out to 282 calories per 100 g. It contains 1.4 g of carbs, 0.3 g of protein, 0.3 g of fat and 0.7 g of fiber. Its 330 µg of Vitamin A covers 37% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Red pepper flakes Nutrition Facts
Selected: 1 teaspoon (medium) · 2.5 g
7
KCAL / 2.5G
Carbs
1.4g
· 1% DV
Protein
0.3g
· 1% DV
Fat
0.3g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 13% · Fat 28%
Red pepper flakes nutrition facts table · 1 teaspoon (medium) (2.5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.75 mg | 0% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 0.3 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Teaspoon of Red pepper flakes?
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (medium) | 2.5 g | 7 kcal |
| 1 g | 1 g | 3 kcal |
| 1 serving (medium) | 5 g | 14 kcal |
| 1 tablespoon (medium) | 7.5 g | 21 kcal |
| 1 tablespoon (large) | 10 g | 28 kcal |
| 1 serving (large) | 10 g | 28 kcal |
| 1 pack (small) | 20 g | 56 kcal |
| 1 pack (medium) | 50 g | 141 kcal |
| 100 g | 100 g | 282 kcal |
Calculated from 282 calories per 100 g.
Frequently Asked Questions About Red pepper flakes
Are red pepper flakes the same as crushed red pepper?
They are often used to mean the same thing, but the blend can differ. Turkish-style red pepper flakes (pul biber) are typically made from dried red peppers and may be milder, oilier, or more finely textured than American crushed red pepper.
How spicy are red pepper flakes?
Red pepper flakes range from mild to quite hot because the pepper variety and how much seed is included can vary. Taste a small pinch first, especially when using an unfamiliar Turkish-style pul biber.
What can I use instead of red pepper flakes?
Use a little cayenne or ground red pepper if you need heat, or paprika for a milder pepper flavor. Ground spices disperse more evenly than flakes, so start with less and adjust the dish to taste.
How do you use red pepper flakes in cooking?
Add red pepper flakes to soups, sauces, eggs, vegetables, or beans for heat and pepper flavor. Briefly blooming them in warm oil releases their aroma, but take care not to let them brown or burn.
Can red pepper flakes replace cayenne pepper?
Yes, but they are not a perfect swap. Red pepper flakes are coarser and can vary in heat, while cayenne is finely ground and usually hotter by volume; add flakes gradually and taste as you cook.
What peppers are used to make Turkish red pepper flakes?
Turkish red pepper flakes can be made from different dried red pepper varieties, so there is no single pepper used in every product. The pepper and preparation affect whether the flakes taste mild, fruity, or hot.
Why are some red pepper flakes not very hot?
Some red pepper flakes are made from milder pepper varieties, and Turkish pul biber is not always as fiery as standard crushed red pepper. The heat also varies between batches, so a mild taste does not mean the flakes have gone bad.
Can you make red pepper flakes from fresh peppers?
Yes. Dry fresh red peppers completely until brittle, then crush them; any remaining moisture can encourage mold during storage. Wear gloves when handling hot peppers and avoid touching your eyes.
How should you store red pepper flakes?
Keep red pepper flakes in a tightly sealed container in a cool, dry cupboard away from sunlight and the stove. Heat, light, and moisture gradually weaken their aroma and can cause clumping.
Do red pepper flakes go bad?
Yes, they gradually lose flavor and heat, though properly dried flakes may remain usable after their aroma fades. Discard them if they become damp, show mold, or develop an unusual smell.
Red pepper flakes Vitamins & Minerals
Vitamins
Vitamin A
330µg · 37% DV
Vitamin E
0.75mg · 5% DV
B6
0.06mg · 4% DV
Biotin
0.8µg · 3% DV
Minerals
Manganese
0.04mg · 2% DV
Potassium ⭐
50mg · 1% DV
Copper
0.01mg · 1% DV
Iron
0.2mg · 1% DV
Sodium
0.75mg · 0% DV
Red pepper flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red pepper flakes
To burn the 7 calories in 1 teaspoon (medium) (2.5 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.
What is Red pepper flakes?
Red pepper flakes here refers to Turkish pul biber: dried red peppers, coarsely crushed into flakes. Their heat, colour and texture vary with the pepper and the region; some Turkish versions are milder and have a slightly oily feel. They bring a warm, fruity heat rather than just sharp burn, with occasional seeds adding texture.
In Turkey, pul biber is sprinkled over eggs, soups, beans, kebabs and yoghurt-based dishes, or stirred into marinades and oil. It also works as a table seasoning for home cooking. A small pinch can flavour a whole dish, so it is easy to adjust the heat to your taste. Although its figures per 100 g include substantial fibre and energy, a typical serving is only about 2.5 g. Pair it with yoghurt, lemon or olive oil to soften its heat.
How Nutritious Is Red pepper flakes?
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
High
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.
Is Red pepper flakes 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 Red pepper flakes Contain Allergens?
No known major allergens
Which Diets Is Red pepper flakes 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
Red pepper flakes Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.