Chilli Pepper Nutrition Benefits and Facts

Nutritional summary

Regular consumption is consistently associated with lower all-cause, cardiovascular, and cancer-related mortality, according to a systematic review and meta-analysis .
Capsaicin (the active compound responsible for heat) may support weight management by increasing energy expenditure (the calories burned by the body), improving lipid oxidation (the breakdown of fats), and decreasing appetite .
Fresh varieties are a concentrated source of potassium and ascorbic acid (vitamin C), which function as antioxidants that protect cells from damage .
While generally protective, some meta-analyses suggest that very high intake may be a risk factor for certain gastrointestinal cancers, such as esophageal cancer, though results vary by geographical region .
Early research indicates that capsaicin may also play a role in pain relief and improving glucose homeostasis (the body's ability to balance blood sugar levels) .

Interesting fact

Chilli peppers were once used as a form of chemical weaponry by the Maya, who burned them to create irritating smoke during battle.

Standout nutrients

EPIC

SOURCE

Vitamin C

EPIC

SOURCE

Ascorbic acid

EPIC

SOURCE

beta-Carotene

SUPER

SOURCE

Vitamin A

kcal per 100g

Protein2.02g

Fat0.38g

Carbs1.34g

Fiber2.00g

Sugar3.73g

Fat breakdown

Polyunsat0.16g

Monounsat0.02g

Saturated0.04g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Generally low carbon footprint, though out-of-season greenhouse production increases impact.

Confidencemedium

Storage

Refrigerate

1–2 weeks

Store in a paper bag or breathable container in the vegetable drawer.

Freeze

6–12 months

Can be frozen whole or chopped; texture softens upon thawing.

Keep Dry

1–2 weeks

Moisture leads to rapid molding.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

3 contributing source foods

McCance & Widdowson

2 contributing source foods

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Association of pepper intake with all-cause and specific cause mortality - A systematic review and meta-analysis - PMC

[1]pmc.ncbi.nlm.nih.gov

Association between chili pepper consumption and risk of gastrointestinal-tract cancers: A meta-analysis - PMC

[2]pmc.ncbi.nlm.nih.gov

The suitability of chili pepper (Capsicum annuum L.) for alleviating human micronutrient dietary deficiencies: A review - PMC

[3]pmc.ncbi.nlm.nih.gov

Spicy Food and Chili Peppers and Multiple Health Outcomes - PMC

[4]pmc.ncbi.nlm.nih.gov

Does chili pepper consumption affect BMI and obesity risk? A cross-sectional analysis - PMC

[5]pmc.ncbi.nlm.nih.gov

Consumption of spicy foods and total and cause specific mortality

[9]www.bmj.combmj.com

Mixed Methods Study Investigating Adolescent Acceptance and Implementation Outcomes of Serving Spicy Vegetables in School Lunch - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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