How healthy are jalapeno peppers?
Are jalapeno peppers healthy? Yes, for most people. Jalapeno peppers score 98/100 on the HowHealthyIs Score: 100 g provide 29 kcal, 119 mg vitamin C and 3.6 mg vitamin E. Jalapenos are small green chili peppers eaten raw, grilled or pickled. Their heat comes from capsaicin, and they are rich in vitamin C by weight, though a pepper or two is a small amount of food. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Jalapeno peppers rank higher than 98% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Vitamin E82%
- Fiber34%
- Vitamin A21%
- Potassium18%
- Magnesium12%
- Protein6%
- Iron5%
- Calcium3%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 282 minus 2 = 280. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in jalapeno peppers?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 29 kcal | 4 kcal | |
| Protein | 0.9 g | 0.1 g | 0% |
| Carbohydrates | 6.5 g | 0.9 g | 0% |
| Fiber | 2.8 g | 0.4 g | 1% |
| Sugars | 4.1 g | 0.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.4 g | <0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 54 µg | 7.6 µg | 1% |
| Vitamin C | 119 mg | 17 mg | 18% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 3.6 mg | 0.5 mg | 3% |
| Vitamin K | 19 µg | 2.6 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 27 µg | 3.8 µg | 1% |
| Minerals | |||
| Calcium | 12 mg | 1.7 mg | 0% |
| Iron | 0.3 mg | <0.1 mg | 0% |
| Potassium | 248 mg | 35 mg | 1% |
| Magnesium | 15 mg | 2.1 mg | 1% |
| Zinc | 0.1 mg | <0.1 mg | 0% |
| Sodium | 3 mg | 0.4 mg | 0% |
Source: USDA FoodData Central, "Peppers, jalapeno, raw" (FDC 168576). Values rounded.
Why are jalapeno peppers good for you?
- 17 mg vitamin C in 1 pepper, 18% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use them
- Slicing into salsa, tacos and eggs
- Adding heat to beans and stews
What should you watch out for?
- Capsaicin can sting skin and eyes, so wash your hands after cutting them, and spicy food can bring on heartburn in some people. Pickled jalapenos are much saltier than fresh ones, and stuffed or fried poppers add a lot of fat.
Similar foods
Jalapeno peppers are already one of the most nutrient-dense vegetables we cover.