Chili Pepper Calories: Exact Nutritional Values & Diet Guide

Table of Contents

• Introduction: Calorie Facts for Chili Peppers
• Calorie Content by Chili Type
• How Cooking Affects Calorie Count
• Chili in Healthy Diets
• Frequently Asked Questions

Introduction: Calorie Facts for Chili Peppers

Chili peppers are extremely low in calories, making them a healthy addition to any diet. According to the USDA FoodData Central database, a single jalapeño (14g) contains approximately 4 calories, while 100g of fresh chilies averages 25-30 calories. This guide provides accurate nutritional information based on authoritative sources, including how preparation methods impact calorie content and tips for incorporating chilies into calorie-conscious meals.

Calorie Content by Chili Type

Chili Type	Calories per 100g	Calories per Average Serving
Jalapeño	27	4 (14g)
Habanero	30	6 (20g)
Chipotle	28	3 (10g)
Serrano	26	5 (19g)
Poblano	29	8 (28g)

Source: USDA FoodData Central (2025 data). All values represent raw, fresh chilies without added ingredients.

How Cooking Affects Calorie Count

While fresh chilies are naturally low-calorie, preparation methods significantly impact total calorie content:

• Raw consumption: Minimal calorie addition. A single jalapeño adds only 4 calories to a dish.
• Roasting with oil: Adds 12-40 calories per teaspoon of oil used. For lowest calories, roast dry or use non-stick spray.
• Chili paste: Concentrated form. 1 teaspoon (5g) contains 1.5-2 calories, but commercial brands may add sugar or oil increasing calories to 5-10 per tsp.
• Chili con carne: The meat, beans, and cheese contribute most calories. A typical serving (240g) contains 250-400 calories, but the chilies themselves account for less than 5% of this total.

Chili in Healthy Diets

Chilies are excellent for calorie-controlled eating due to their low calorie density and metabolism-boosting capsaicin:

• Keto-friendly: Most fresh chilies contain 2-6g net carbs per 100g. Jalapeños (2.9g net carbs/100g) and serranos (4.5g) are ideal for keto diets.
• Weight loss: Capsaicin increases thermogenesis by 4-5% for up to 3 hours after consumption, supporting fat burning when combined with a calorie deficit.
• Low-calorie flavor booster: Replace high-calorie sauces with chili-based alternatives. For example, 1 tbsp of homemade salsa (made with fresh chilies) has 15 calories vs. 100+ calories in store-bought creamy dressings.

Frequently Asked Questions

How many calories are in fresh chili peppers?

Fresh chilies are extremely low in calories. According to USDA data, most varieties contain 25-30 calories per 100g. A single jalapeño (14g) has approximately 4 calories, while a habanero (20g) contains about 6 calories.

Do chili peppers boost metabolism?

Yes, capsaicin in chilies temporarily increases metabolism by 4-5% for up to 3 hours after consumption. While this effect alone won't cause significant weight loss, it can support calorie-burning when combined with a balanced diet and exercise.

Are dried chilies higher in calories than fresh?

Dried chilies have higher calories by weight (280-300 per 100g) due to water removal, but you typically use smaller quantities. One teaspoon of dried chili powder (2g) contributes only 5-6 calories to dishes, making them still low-calorie ingredients.

Can chilies be part of a keto diet?

Absolutely. Most fresh chilies contain 2-6g net carbs per 100g, well within keto guidelines. Jalapeños (2.9g net carbs/100g) and serranos (4.5g) are particularly keto-friendly. Avoid sugar-added products like some hot sauces.

Does cooking chilies affect their calorie content?

Cooking plain chilies doesn't change their inherent calorie count, but preparation methods do. Roasting with oil adds calories (12-40 per tsp), while stuffing with cheese or high-fat ingredients increases totals. For lowest calories, consume chilies raw or roasted without added fats.