Jalapeño Pepper: Calories, Nutrition and Health Benefits
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Perplexity Fiery green pepper packed with capsaicin for metabolism boost, vitamin C for immunity, and powerful health benefits for weight loss and diabetes.
Quick Nutrition Facts
Per 100g (3-4 Medium Peppers)
| Nutrient | Amount |
|---|---|
| Calories | 29 kcal |
| Protein | 0.9g |
| Carbohydrates | 6.5g |
| Fiber | 2.8g |
| Sugars | 4.1g |
| Fat | 0.4g |
| Vitamin C | 118mg |
| Vitamin A | 1084 IU |
| Potassium | 248mg |
| Capsaicin | 2,500-8,000 SHU |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Jalapeños contain capsaicin, which boosts metabolism by up to 50 calories per day and improves insulin sensitivity. One pepper provides 44% of daily vitamin C needs - more than most citrus fruits.
Myth Busters
MYTH #1: Spicy Foods Cause Stomach Ulcers
TRUTH: Capsaicin actually protects stomach lining and prevents ulcers. It increases protective mucus production and has anti-inflammatory properties. Most ulcers are caused by H. pylori bacteria, not spicy foods.
MYTH #2: Jalapeños Are Too Spicy for Daily Consumption
TRUTH: Moderate spice (2,500-8,000 SHU) makes jalapeños suitable for daily eating. Regular capsaicin consumption improves spice tolerance and provides cumulative health benefits without harm.
MYTH #3: Spicy Foods Speed Up Metabolism Insignificantly
TRUTH: Capsaicin increases metabolism by 50+ calories daily and enhances fat oxidation by 16%. Over a year, this contributes to 5+ pounds of additional fat loss when combined with diet.
MYTH #4: Jalapeños Have No Real Nutritional Value
TRUTH: 118mg vitamin C per 100g (131% DV), 1084 IU vitamin A (22% DV), plus antioxidants, potassium, and fiber. Nutritionally superior to many "superfoods" in terms of micronutrient density per calorie.
MYTH #5: Diabetics Should Avoid Jalapeños Due to Carbs
TRUTH: Capsaicin improves insulin sensitivity and glucose metabolism in diabetics. The 6.5g carbs per 100g is minimal, and the 2.8g fiber slows sugar absorption. Jalapeños are actually beneficial for blood sugar control.
MYTH #6: Heat Destroys Jalapeño's Health Benefits
TRUTH: Capsaicin is heat-stable up to 400°F. Vitamin C reduces slightly when cooked, but you still retain 60-70% after cooking. Raw or cooked, jalapeños provide significant health benefits.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 29 calories, capsaicin boosts metabolism by 50+ cal/day, increases fat oxidation, reduces appetite. |
| Muscle Gain |  | Low protein (0.9g), but excellent as a flavor enhancer. Capsaicin may improve nutrient absorption from protein sources. |
| Diabetes Management | | Capsaicin improves insulin sensitivity and blood sugar control. Low carb, high fiber. Excellent daily addition for diabetics. |
| PCOS Management |  | Anti-inflammatory properties help reduce PCOS symptoms. Improves insulin resistance. Low calorie, low carb. |
| Pregnancy Nutrition | | High vitamin C (131% DV) supports fetal development and iron absorption. Moderate amounts safe during pregnancy. Limit if experiencing heartburn. |
| Viral/Flu Recovery | | Exceptional vitamin C (118mg) boosts immunity. Capsaicin clears congestion, has antimicrobial properties. Excellent for fighting infections. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Jalapeños
Understanding how jalapeños affect blood glucose reveals their exceptional benefits for metabolic health.
Typical Glucose Response Curve
*This chart shows minimal blood glucose impact for general healthy individuals. Capsaicin actually helps reduce glucose spikes from other foods. Not medical advice.*
How Jalapeños Improve Blood Sugar Control
Capsaicin enhances insulin sensitivity and glucose metabolism, making jalapeños an excellent addition to any meal:
- 🍚 Added to rice or grains - Reduces the glycemic impact of the entire meal
- 🥩 Paired with protein meals - Enhances nutrient absorption and metabolism
- 🥗 In salads and vegetables - Amplifies the fiber benefit for slower digestion
- 🌮 With tacos or wraps - Balances carbohydrate load from tortillas
Adding jalapeños to your meals not only adds flavor but actively improves your body's glucose response, making it especially beneficial for diabetes management.
Cultural Significance
Jalapeños originate from Xalapa, Veracruz, Mexico, cultivated for over 5,000 years.
In Mexican Cuisine:
- Essential ingredient in salsas, tacos, and traditional dishes
- Named after Xalapa (Jalapa), the capital of Veracruz
- Both fresh (green) and smoked (chipotle) forms widely used
- Integral to Day of the Dead celebrations and family gatherings
Global Impact:
- Cultivated worldwide - Mexico, USA, Spain, India, China
- Most popular chili pepper variety in North America
- Used in Tex-Mex, Indian, Asian fusion cuisines
- Annual consumption exceeds 100 million pounds in USA alone
Compare & Substitute
Jalapeño vs Similar Peppers (Per 100g)
| Nutrient | 🌶️ Jalapeño | 🫑 Bell Pepper (Green) | 🌶️ Serrano Pepper | 🌶️ Cayenne Pepper |
|---|---|---|---|---|
| Calories | 29 kcal | 20 kcal | 32 kcal | 318 kcal |
| Carbs | 6.5g | 4.6g | 6.7g | 56.6g |
| Fiber | 2.8g | 1.7g | 3.7g | 27.2g |
| Protein | 0.9g | 0.9g | 1.7g | 12g |
| Fat | 0.4g | 0.2g | 0.4g | 17.3g |
| Vitamin C | 118mg | 80mg | 45mg | 76mg |
| Capsaicin | 2,500-8,000 SHU | 0 SHU (no heat) | 10,000-25,000 SHU | 30,000-50,000 SHU |
| Best For | Daily use, mild-med heat | No spice, salads | More heat, salsas | Dried form, supplements |
Frequently Asked Questions
Are jalapeños good for weight loss?
Yes, jalapeños are excellent for weight loss. Only 29 calories per 100g, capsaicin boosts metabolism by 50+ calories daily, increases fat burning by 16%, and reduces appetite naturally.
Best practices: Eat 2-4 peppers daily; add to meals for metabolism boost; pair with lean protein for satiety; choose fresh over pickled to avoid excess sodium.
Can diabetics eat jalapeños?
Yes, jalapeños are highly beneficial for diabetics. Capsaicin improves insulin sensitivity and blood sugar control. Low carb (6.5g/100g), high fiber (2.8g), minimal glycemic impact.
Tips for diabetics: Eat 2-3 peppers daily; add to all major meals; raw or cooked both beneficial; monitor your individual blood sugar response; always pair with balanced meals.
Research shows capsaicin treatment can improve glucose metabolism and reduce postprandial hyperglycemia. Always consult your healthcare provider.
How much vitamin C is in jalapeños?
Jalapeños contain 118mg of vitamin C per 100g - that's 131% of the daily recommended value. This is more than oranges (53mg/100g) and most citrus fruits.
One medium pepper (34g) provides approximately 40mg vitamin C (44% DV). Eating 2-3 peppers meets your entire daily vitamin C requirement for immune support and antioxidant protection.
What are the main health benefits of capsaicin?
Key Benefits:
- Metabolism Boost: Increases calorie burning by 50+ calories/day
- Fat Burning: Enhances fat oxidation by 16%
- Blood Sugar Control: Improves insulin sensitivity in diabetics
- Heart Health: Reduces blood pressure and inflammation
- Pain Relief: Natural anti-inflammatory and analgesic properties
- Cancer Prevention: Antioxidant effects and cell protection
How many jalapeños should I eat per day?
Depends on your goal:
- Weight Loss: 2-4 peppers daily (60-140g) for maximum metabolism benefit
- Diabetes: 2-3 peppers daily with main meals for blood sugar control
- General Health: 1-2 peppers daily for vitamin C and antioxidants
- First-timers: Start with 1 pepper, increase gradually as tolerance builds
IMPORTANT NOTE
Avoid excessive consumption if you have gastritis, acid reflux, or IBS. Start small and monitor your body's response.
Are jalapeños good for immunity?
Exceptionally good for immunity. 118mg vitamin C per 100g (131% DV) significantly boosts white blood cell production and antibody function. Vitamin A (1084 IU) supports mucous membranes.
Capsaicin has natural antimicrobial and antiviral properties, helping fight infections. One pepper provides nearly half your daily vitamin C needs - more effective than most supplements for immune support.
How many jalapeños are in 100g?
Approximately 3-4 medium jalapeños weigh 100g. One medium jalapeño weighs 25-35g and contains:
- 10 calories
- 40mg vitamin C (44% DV)
- 1g fiber
- 850-2,700 SHU capsaicin
This makes it easy to get significant health benefits from just 1-2 peppers daily without excessive calorie intake.
Does cooking jalapeños reduce their health benefits?
Minimal reduction. Capsaicin is heat-stable up to 400°F (204°C), so cooking doesn't significantly reduce the metabolism-boosting benefits. Vitamin C decreases by 30-40% when cooked, but you still retain 60-70% (70-80mg/100g).
Cooking methods ranked:
- Raw - Maximum vitamin C retention
- Grilling/Roasting - 60-70% retention, enhanced flavor
- Sautéing - 60-65% retention
- Boiling - 50-60% retention (some nutrients leach into water)
Both raw and cooked jalapeños provide excellent health benefits.
