1 teaspoon (medium) of White pepper (3 g) has 7 calories. That works out to 296 calories per 100 g. It contains 1.7 g of carbs, 0.3 g of protein, 0.1 g of fat and 0.7 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.

White pepper Nutrition Facts

Selected: 100 g

296

KCAL / 100G

Carbs

68.7g

· 25% DV

Protein

10.4g

· 21% DV

Fat

2.1g

· 3% DV

Fiber

26.2g

· 94% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 82% · Protein 12% · Fat 6%

White pepper Vitamins & Minerals

Vitamins

0.3mg · 18% DV

0.2mg · 15% DV

Vitamin E

2mg · 13% DV

0.1mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Potassium ⭐

1250mg · 37% DV

Calcium

265mg · 27% DV

Phosphorus

176mg · 25% DV

How Nutritious Is White pepper?

Nutrient density

Medium

45/ 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

Medium

56/ 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.

White pepper 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 White pepper

To burn the 296 calories in 100 g:

🚶

73min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

40min

Cycling

🏊

35min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is White pepper 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 White pepper 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 White 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

White pepper Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 3.7:1

Below the ideal 4:1 — a good omega balance.

Compare White pepper

🌶️vs🌰

White pepper vs Cinnamon49 kcal more per 100 g

→🌶️vs🌿

White pepper vs Sumac196 kcal more per 100 g

→🌶️vs🌶️

White pepper vs Black Pepper41 kcal more per 100 g

→🌶️vs🧂

White pepper vs Spice Mix24 kcal fewer per 100 g

→

Foods Similar to White pepper

🌰

Cinnamon

247 kcal

🌿

Sumac

100 kcal

🌶️

Black Pepper

255 kcal

🧂

Spice Mix

320 kcal

🌱

Vanilla Extract

288 kcal

🌱

Mustard

66 kcal

🌿

Oregano

265 kcal

🌶️

Red pepper flakes

282 kcal

Frequently Asked Questions About White pepper

How many calories are in white pepper?

White pepper contains 296 calories per 100 g. The same amount provides 10.4 g of protein, 68.7 g of carbohydrates, and 2.1 g of fat.

Is white pepper suitable for a keto diet?

Yes, white pepper is compatible with keto and ketovore diets. It is also suitable for vegan, vegetarian, paleo, Mediterranean, and gluten-free eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026