Chilli Pepper
Hot capsicum varieties that carry capsaicin plus surprising amounts of vitamin C.
Nutrition per 100 g
Standardised to 100 g of chilli pepper, raw for fair comparison. Typical serving: 20 g raw — 8 kcal per 20 g serving.
| Nutrient | Per 100 g | Per serving (20 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 40 kcal | 8 kcal | 100 kcal |
| Protein | 2 g | 0.4 g | 5 g |
| Carbohydrate | 9 g | 1.8 g | 22.5 g |
| Fat | 0.5 g | 0.1 g | 1.3 g |
| Fibre | 1.5 g | 0.3 g | 3.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of chilli pepper, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (20 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 158 mg | 31.6 mg | 176% |
| Thiamin | 0.055 mg | 0.011 mg | 5% |
| Riboflavin | 0.1 mg | 0.02 mg | 8% |
| Niacin | 1.1 mg | 0.22 mg | 7% |
| Vitamin B6 | 0.33 mg | 0.066 mg | 19% |
| Minerals | |||
| Calcium | 4.9 mg | 0.98 mg | <1% |
| Iron | 0.37 mg | 0.074 mg | 2% |
| Magnesium | 10.4 mg | 2.1 mg | 2% |
| Phosphorus | 26.6 mg | 5.3 mg | 2% |
| Potassium | 201 mg | 40.2 mg | 4% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.24 mg | 0.048 mg | 2% |
| Selenium | 0.3 µg | 0.06 µg | <1% |
| Copper | 0.035 mg | 0.007 mg | 4% |
| Manganese | 0.15 mg | 0.03 mg | 7% |
Source: USDA FoodData Central — Peppers, bell, orange, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat chilli pepper?
- Very high vitamin C per gram.
- Adds intensity to low-salt cooking.
How to include it
- Slice into stir-fries and stews near the end.
- Dry or freeze a glut for year-round use.
Things to consider
- Can aggravate reflux and irritate the eyes and skin when handled.
- Heat varies enormously between varieties.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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Gram for gram one of the richest vitamin C foods, ahead of citrus.
- kcal
- 31
- protein
- 1 g
- fibre
- 2.1 g
per 100 g · Typical serving: 1 medium pepper (119 g)
Paprika
Ground dried peppers; smoked versions add depth without any meat.
- kcal
- 300
- protein
- 15 g
- fibre
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per 100 g · Typical serving: 1 tsp (2 g)
Ginger, fresh
A pungent rhizome used for flavour and traditionally for nausea relief.
- kcal
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- protein
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- fibre
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per 100 g · Typical serving: 10 g fresh
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