Jalapeño Pepper Nutrition Facts: Calories, Vitamins & Benefits

One medium jalapeño pepper (14g) contains approximately 4 calories, 0.9g carbohydrates, 0.1g protein, and 0.1g fat. Jalapeños are exceptionally rich in vitamin C (providing 12% of daily value per pepper) and vitamin A, with notable amounts of vitamin K, potassium, and capsaicin - the compound responsible for their heat and many health benefits.

Jalapeño peppers aren't just a spicy addition to your favorite dishes—they pack a powerful nutritional punch that often goes unrecognized. These vibrant green peppers, scientifically known as Capsicum annuum, deliver essential vitamins, minerals, and bioactive compounds that contribute significantly to a healthy diet. Understanding the complete jalapeño pepper nutritional value helps you make informed choices about incorporating this versatile ingredient into your meals.

Nutritional Profile of Jalapeño Peppers

When evaluating jalapeño pepper nutritional value per 100g serving, these peppers stand out for their impressive micronutrient density despite being extremely low in calories. A single medium jalapeño (about 14g) contains minimal calories but delivers a substantial portion of your daily vitamin requirements.

Nutrient	Amount per 100g	% Daily Value*
Calories	29 kcal	1%
Total Fat	0.4g	1%
Carbohydrates	6.5g	2%
Dietary Fiber	2.8g	10%
Sugars	2.2g	-
Protein	1.2g	2%
Vitamin C	118.6mg	132%
Vitamin A	2015 IU	40%
Vitamin K	25.5μg	21%
Vitamin B6	0.3mg	15%
Potassium	276mg	8%
Magnesium	20mg	5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vitamin and Mineral Highlights

The standout feature in jalapeño pepper nutritional value is undoubtedly the exceptional vitamin C content. With 118.6mg per 100g, jalapeños contain more than three times the vitamin C of oranges by weight. This powerful antioxidant supports immune function, skin health, and iron absorption.

Vitamin A content in jalapeños, primarily from beta-carotene, contributes to healthy vision and immune function. The significant vitamin K levels support proper blood clotting and bone health, making jalapeños a valuable addition to balanced diets.

Capsaicin: The Power Behind the Heat

Capsaicin is the bioactive compound that gives jalapeños their characteristic heat and numerous health benefits. The jalapeño pepper capsaicin content typically ranges from 2,500 to 8,000 Scoville Heat Units (SHU), placing them in the medium heat category compared to other chili peppers.

Research shows capsaicin offers several potential health benefits including:

• Metabolism boost and potential support for weight management
• Pain relief through interaction with sensory neurons
• Anti-inflammatory properties
• Potential cardiovascular benefits
• Antioxidant effects that combat cellular damage

The concentration of capsaicin is highest in the white pith and seeds, which explains why removing these parts reduces the heat level significantly while preserving most nutritional value.

Health Benefits of Jalapeño Peppers

Understanding the complete jalapeño pepper nutritional value reveals why these peppers deserve a regular spot in your diet. The combination of vitamins, minerals, and bioactive compounds creates synergistic health effects.

Regular consumption of jalapeños may contribute to:

• Enhanced immune function - Primarily through the exceptionally high vitamin C content
• Improved digestive health - The fiber content supports healthy gut bacteria and regular bowel movements
• Cardiovascular support - Potassium helps regulate blood pressure while capsaicin may improve cholesterol profiles
• Pain management - Capsaicin's ability to desensitize pain receptors has therapeutic applications
• Metabolic health - Some studies suggest capsaicin may help regulate blood sugar levels

Comparing Jalapeño Nutrition to Other Peppers

When examining jalapeño pepper vs bell pepper nutrition, several key differences emerge. While bell peppers generally contain more vitamin C overall due to their larger size, jalapeños deliver more concentrated nutrition per gram. Jalapeños also contain capsaicin, which bell peppers lack entirely.

Compared to hotter peppers like habaneros or ghost peppers, jalapeños offer a more moderate heat level while still providing significant capsaicin benefits. This makes them more accessible for regular consumption while delivering substantial nutritional value.

Incorporating Jalapeños Into Your Diet

Maximizing the nutritional benefits of jalapeños requires thoughtful preparation. Raw jalapeños preserve the highest vitamin C content, as this nutrient is heat-sensitive. However, cooking can increase the bioavailability of certain carotenoids like beta-carotene.

For optimal jalapeño pepper nutritional value in your meals:

• Include raw jalapeños in salsas, salads, and sandwiches
• Lightly cook jalapeños in stir-fries to preserve nutrients while enhancing flavor
• Pair with healthy fats like avocado to improve absorption of fat-soluble vitamins
• Store whole jalapeños in the refrigerator crisper drawer for up to two weeks
• Freeze excess jalapeños for longer storage without significant nutrient loss

Remember that the jalapeño pepper nutritional value per serving remains impressive even in small quantities, making them an easy addition to virtually any meal.

Frequently Asked Questions

How many calories are in a jalapeño pepper?

One medium jalapeño pepper (approximately 14g) contains about 4 calories. Per 100g serving, jalapeños contain 29 calories, making them an extremely low-calorie food option that adds significant nutritional value without contributing substantially to daily calorie intake.

Are jalapeños good for weight loss?

Yes, jalapeños can support weight loss efforts. They're extremely low in calories while providing fiber that promotes satiety. The capsaicin in jalapeños may temporarily boost metabolism and reduce appetite. Research suggests capsaicin can increase energy expenditure by approximately 50 calories per day when consumed regularly as part of a balanced diet.

Do jalapeños lose nutrients when cooked?

Cooking affects different nutrients in jalapeños differently. Vitamin C, which is water-soluble and heat-sensitive, decreases with cooking—raw jalapeños contain about 30% more vitamin C than cooked ones. However, cooking can increase the bioavailability of certain carotenoids like beta-carotene. Light cooking methods like steaming or quick stir-frying preserve more nutrients than boiling or prolonged high-heat cooking.

How does jalapeño pepper nutritional value compare to other chili peppers?

Jalapeños offer a balanced nutritional profile among chili peppers. They contain more vitamin C than milder peppers like poblanos but less than extremely hot varieties like habaneros. Jalapeños provide moderate capsaicin levels (2,500-8,000 SHU) compared to milder bell peppers (0 SHU) or extremely hot ghost peppers (855,000-1,041,427 SHU). Nutritionally, most chili peppers share similar vitamin and mineral profiles, with variations primarily in capsaicin content and heat level.

Can eating too many jalapeños be harmful?

While jalapeños are generally safe for most people, consuming excessive amounts may cause digestive discomfort, especially for those with sensitive stomachs or conditions like IBS. The capsaicin can irritate the digestive tract, potentially causing heartburn or stomach pain. People with certain gastrointestinal conditions should moderate their intake. However, the nutritional benefits of moderate jalapeño consumption typically outweigh potential risks for most healthy individuals.