Jalapeño Nutrition Benefits and Facts

Nutritional summary

Jalapeños are a significant source of vitamin C, with some pepper cultivars containing higher concentrations than kiwi . This vitamin C content is well-established, though levels vary depending on the specific cultivar, growing conditions, and whether the pepper is consumed fresh or processed .
The heat in jalapeños comes from capsaicin (a bioactive compound), which systematic reviews and meta-analyses suggest may contribute to body weight management by modestly increasing energy expenditure and fat oxidation . However, its efficacy for specific health outcomes remains a subject of ongoing research and debate .
Jalapeños contain a diverse range of phenolic acids and flavonoids (antioxidant compounds), which are consistently linked to anti-inflammatory and antimicrobial properties in plant-based diets .
Early research suggests that capsaicin consumption may influence blood glucose regulation, with one study indicating it may help return glucose levels to a normal range more quickly after eating compared to a placebo .

Interesting fact

The jalapeño is the first chili pepper to have traveled into space, brought aboard the Space Shuttle Columbia in 1982 by astronaut William Lenoir.

Standout nutrients

EPIC

SOURCE

Vitamin C

EPIC

SOURCE

Ascorbic acid

SUPER

SOURCE

beta-Carotene

ELITE

SOURCE

Vitamin A

kcal per 100g

Protein1.42g

Fat0.33g

Carbs2.67g

Fiber2.23g

Sugar4.29g

Fat breakdown

Polyunsat0.14g

Monounsat0.02g

Saturated0.05g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Low water footprint compared to many vegetables, though greenhouse production can increase energy use.

Confidencemedium

Storage

Refrigerate

1–2 weeks

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

Freeze

6–12 months

Can be frozen whole or sliced; texture will soften upon thawing.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

USDA

USDA FoodData Central

2 contributing source foods

Claim citations

Widely Targeted Metabolomics Reveals Metabolite Diversity in Jalapeño and Serrano Chile Peppers (Capsicum annuum L.) - PMC

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

Spicy Food and Chili Peppers and Multiple Health Outcomes: Umbrella Review - PMC

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

Dietary Intake of Capsaicin and Its Association with Markers of Body Adiposity and Fatty Liver in a Mexican Adult Population of Tijuana - PMC

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

Consuming spicy food and type 2 diabetes incidence in Southwestern Chinese aged 30–79: a prospective cohort study - PMC

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

A novel Nutrient Rich Food (NRFa11.3) score uses flavonoids and carotenoids to identify antioxidant-rich spices, herbs, vegetables, and fruit - PMC

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

A Comprehensive Review on Characterization of Pepper Seeds - PMC

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

Vitamin Variation in Capsicum Spp. Provides Opportunities to Improve Nutritional Value of Human Diets - PMC

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

Coverage

Nutrients

FoodCompass

99.7

Version

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