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.

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

2.5mg · 147% DV

Vitamin C

76.4mg · 85% DV

Vitamin A

530µg · 59% DV

7.2mg · 45% 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

High

75/ 100

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

60/ 100

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

Low

0 Low5570100

GLYCEMIC LOAD

Low

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:

🚶

70min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

38min

Cycling

🏊

33min

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

2.5g

MONOUNSATURATED

1.7g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 35:1

Above the ideal 4:1 (35:1).

Compare Red pepper flakes

🌶️vs🌰

Red pepper flakes vs Cinnamon35 kcal more per 100 g

→🌶️vs🌿

Red pepper flakes vs Sumac182 kcal more per 100 g

→🌶️vs🌶️

Red pepper flakes vs Black Pepper27 kcal more per 100 g

→🌶️vs🧂

Red pepper flakes vs Spice Mix38 kcal fewer per 100 g

→

Foods Similar to Red pepper flakes

🌰

Cinnamon

247 kcal

🌿

Sumac

100 kcal

🌶️

Black Pepper

255 kcal

🧂

Spice Mix

320 kcal

🌱

Vanilla Extract

288 kcal

🌱

Mustard

66 kcal

🌿

Oregano

265 kcal

🟡

Turmeric

312 kcal

Frequently Asked Questions About Red pepper flakes

Is red pepper flakes keto-friendly?

Yes. Based on the provided diet compatibility, red pepper flakes are suitable for keto and also fit vegan, vegetarian, paleo, Mediterranean, and gluten-free diets.

Do red pepper flakes have carbs or fiber?

Yes. Per 100 g, red pepper flakes provide 49 g carbohydrates and 27.2 g fiber, along with 12 g protein and 13 g fat.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026