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Jalapeno pepper Calories
Rich in vitamin C and antioxidants, low-calorie spicy pepper
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Jalapeno pepper (15 g) has 4 calories. That works out to 29 calories per 100 g. It contains 1 g of carbs, 0.1 g of protein, 0.1 g of fat and 0.4 g of fiber. Its 17.7 mg of Vitamin C covers 20% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Jalapeno pepper?
Jalapeno pepper is a medium-hot chilli native to Mexico, usually picked while green; it turns red as it ripens. It is eaten fresh, roasted or pickled. In Mexican cooking, it appears in salsas, stuffed dishes and sauces, while English-speaking kitchens often add it to tacos, burgers, sandwiches and pizza for a fresh, punchy heat.
Its crisp, juicy flesh has a bright pepper flavour, and the heat varies from one pepper to another. Pickled slices bring tang and spice to a meal, while fresh ones work well chopped into salsa or tucked into a sandwich. It is low in calories and provides fibre and vitamin C. For a milder result, remove the seeds and inner ribs, or pair it with a cooling dip.
Jalapeno pepper Nutrition Facts
Selected: 100 g
29
KCAL / 100G
Carbs
6.5g
· 2% DV
Protein
0.9g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 11% · Fat 11%
Jalapeno pepper Vitamins & Minerals
Vitamins
Vitamin C
118mg · 131% DV
B6
0.42mg · 25% DV
Vitamin E
3.6mg · 24% DV
Vitamin K
18µg · 15% DV
Minerals
Potassium ⭐
248mg · 7% DV
Iron
1mg · 6% DV
Magnesium
15mg · 4% DV
Phosphorus
27mg · 4% DV
How Nutritious Is Jalapeno 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.
Jalapeno pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Jalapeno pepper
To burn the 29 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 Jalapeno 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 Jalapeno pepper Contain Allergens?
No known major allergens
Which Diets Is Jalapeno 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
Jalapeno pepper Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Jalapeno pepper
Is jalapeno pepper spicy?
Yes, jalapeno pepper is moderately spicy, though heat varies from pepper to pepper. Its pale inner ribs hold much of the heat, so remove them before serving if you prefer a milder bite.
Why are some jalapeno peppers red?
Red jalapeno peppers are simply fully ripe peppers; they start green and turn red as they mature. Red ones are often sweeter and may taste a little hotter than green ones, but heat varies.
Can you eat jalapeno pepper raw?
Yes, you can eat jalapeno pepper raw after washing it. Slice it into salsa, salads, or sandwiches for crunch and heat; remove the inner ribs and seeds if you want a milder flavor.
How do you cut a jalapeno pepper without burning your hands?
Wear food-safe gloves when cutting jalapeno pepper, and avoid touching your eyes or face. If you handle it bare-handed, wash your hands thoroughly with soap afterward; the pepper’s capsaicin can linger on skin.
What does jalapeno pepper taste like?
Jalapeno pepper tastes fresh and grassy, with a crisp bite and a moderate heat. Green peppers are commonly used for their bright, sharp flavor, while fully ripe red ones tend to taste sweeter.
How do you pickle jalapeno pepper?
To pickle jalapeno pepper, slice washed peppers into a clean jar and cover them with a hot mixture of vinegar, water, and salt. Let the jar cool, then keep it refrigerated rather than storing it at room temperature.
How long does jalapeno pepper last in the fridge?
Fresh jalapeno pepper keeps best in the refrigerator’s crisper drawer, unwashed and dry. Check it regularly and use it while firm; discard any pepper that becomes slimy, moldy, or noticeably soft.
Can you freeze jalapeno pepper?
Yes, jalapeno pepper freezes well. Wash and dry it thoroughly, then freeze it whole or chopped in a suitable container. It may soften after thawing, so use it in cooked dishes rather than for a crisp raw topping.
How do you roast jalapeno pepper?
Roast jalapeno pepper under a broiler, on a grill, or over a gas flame, turning it until the skin is blistered. Cover it briefly to loosen the skin, then peel it if desired and remove the stem.
What can you use instead of jalapeno pepper?
Serrano pepper is a suitable substitute when you want a similar fresh chili flavor with more heat. For a milder swap, use poblano pepper; adjust the amount to suit the recipe and your preferred spice level.
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Nutrition data compiled from USDA FoodData Central and scientific sources.