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Red Pepper Flakes Calories
Spicy, hot, source of vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
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 1.2 g of carbs, 0.3 g of protein, 0.3 g of fat and 0.7 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Red Pepper Flakes?
Red Pepper Flakes are made from dried, crushed red peppers and are a familiar seasoning in Turkish cooking. The pepper variety and how it is prepared affect the colour, seed content and heat, so some flakes are gently warming while others are quite fiery.
They bring a warm, slightly fruity flavour and a coarse, sometimes crisp texture. In Turkey, they’re commonly sprinkled over eggs, soups, beans, kebabs and lahmacun, or stirred into yoghurt and olive oil. Elsewhere, they’re an easy finishing touch for pasta, pizza, roasted vegetables or soups. Although the nutrition figures are concentrated per 100 grams, a typical pinch contributes little to a dish; add a small amount first and adjust to taste.
Red Pepper Flakes Nutrition Facts
Selected: 100 g
282
KCAL / 100G
Carbs
49g
· 18% DV
Protein
12g
· 24% DV
Fat
13g
· 17% DV
Fiber
27.2g
· 97% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 13% · Fat 33%
Red Pepper Flakes Vitamins & Minerals
Vitamins
B6
2.5mg · 147% DV
B3
14.1mg · 88% DV
Vitamin C
76.4mg · 85% DV
Vitamin A
530µg · 59% DV
Minerals
Manganese
2mg · 87% DV
Potassium ⭐
2010mg · 59% DV
Iron
8mg · 44% DV
Magnesium
152mg · 36% DV
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.
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 282 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 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
2.2g
MONOUNSATURATED
1.7g
POLYUNSATURATED
7.8g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Compare Red Pepper Flakes
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Frequently Asked Questions About Red Pepper Flakes
What are red pepper flakes made of?
Red pepper flakes are made from dried red chili peppers that have been crushed into small pieces. The mix may include seeds, and the pepper variety determines its flavor and heat.
How hot are red pepper flakes?
Red pepper flakes are usually moderately hot, but their heat varies with the pepper variety and the amount of seed included. Add a small pinch first, taste the dish, and increase it gradually.
Are red pepper flakes the same as chili flakes?
Often, yes: the terms are used interchangeably for crushed dried chili peppers. However, products vary by pepper type and cut, so red pepper flakes may taste milder, fruitier, or hotter than another chili flake.
What can I use instead of red pepper flakes?
Crushed dried chilies are the closest substitute for red pepper flakes. Cayenne powder can add heat but has a finer texture and may taste sharper, so use less and add it gradually.
How do you use red pepper flakes in cooking?
Add red pepper flakes to sauces, soups, pasta, eggs, or roasted vegetables for warmth and a little texture. Stir them into a dish near the end for a fresher pepper flavor, or earlier for more even heat.
Can you fry red pepper flakes in oil?
Yes, red pepper flakes can be warmed in oil to release their aroma, but they burn quickly over high heat. Add them to warm oil or stir them in after taking the pan off the burner.
How should you store red pepper flakes?
Keep red pepper flakes in a tightly sealed container in a cool, dry, dark place. Avoid storing them above a stove or near steam, since heat, light, and moisture can dull their flavor.
Do red pepper flakes lose their heat over time?
Yes, red pepper flakes gradually lose aroma and heat as they age, especially when exposed to air, light, or warmth. If they smell faint or taste flat, they will bring less flavor to a dish.
Are the seeds in red pepper flakes edible?
Yes, the seeds in red pepper flakes are edible and normally stay in the seasoning. They can contribute to the flakes’ perceived heat and texture, so use less if you want a milder result.
How do you make chili oil with red pepper flakes?
Put red pepper flakes in a heatproof bowl and pour warm, smoking-free oil over them, stirring carefully. Oil that is extremely hot can scorch the flakes and make the chili oil taste bitter.
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Nutrition data compiled from USDA FoodData Central and scientific sources.