Chili Pepper: Calories, Nutrition Facts, and Health Benefits (2026)

Chili peppers contain 18 calories per 1 pepper (45 g), with 0.8 g protein, 4 g carbs, and 0.7 g fiber. They are rich in vitamin C, providing 64.7 mg, which is 72% of the daily value, and have a low glycemic index of about 15.

This page provides comprehensive information on the nutrition of chili peppers, detailing their caloric content, macronutrients, and health benefits. It also explores their impact on blood sugar and compares them to other vegetables.

Chili Pepper Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in chili peppers per 1 pepper (45 g) and per 100 g.

Values are for 1 pepper (45 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	18	40	1%
Protein	0.8 g	1.9 g	2%
Carbohydrates	4.0 g	8.8 g	1%
Fiber	0.7 g	1.5 g	2%
Sugar	2.4 g	5.3 g	-
Fat	0.2 g	0.4 g	0%
Vitamin C	64.7 mg	143.7 mg	72%
Potassium	145 mg	322 mg	3%
Vitamin A	22 mcg	48 mcg	2%
Vitamin B6	0.23 mg	0.50 mg	13%

About 75% of chili pepper calories come from carbohydrates, 16% from protein and 8% from fat.

Chili Pepper by Health Goal

The by-goal ratings section evaluates how chili peppers align with common dietary goals, providing insights into their health benefits.

Goal	Rating	Why
Weight loss	Excellent	18 calories per serving with 0.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Excellent	Provides 64.7 mg vitamin C (72% DV)
Digestion	Fair	0.7 g fiber per serving supports regularity
Heart health	Good	Potassium (145 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.8 g); best as a vitamin-rich choice, not a protein source

Chili Pepper and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Chili Pepper has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Chili Pepper Compares to Other Vegetables

In the comparison table, chili peppers are assessed against other vegetables to highlight their unique nutritional profile.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Chili Pepper	40	5.3	1.5	143.7
Bell Pepper	31	4.2	2.1	127.7
Tomato	18	2.6	1.2	13.7
Onion	40	4.2	1.7	7.4

Chili Pepper Myths, Checked

Chili peppers significantly boost metabolism for weight loss , Misleading. Capsaicin has a small, temporary effect, not a meaningful fat burner.

Milk is the only thing that cools chili heat , Misleading. Dairy helps most because casein binds capsaicin, but other fats help somewhat too.

How to Track Chili Pepper

Vegetable portions and cooking method both change the numbers, so the same chili pepper can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log chili pepper accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in one chili pepper?

One chili pepper (45 g) contains 18 calories, making it a low-calorie food option for those monitoring their intake.

Is chili pepper good for weight loss?

Chili peppers may support weight loss due to their low calorie content and potential metabolism-boosting properties, but they should be consumed as part of a balanced diet.

Can people with diabetes eat chili pepper?

People with diabetes can safely eat chili peppers, as they have a low glycemic index of about 15, which means they have minimal impact on blood sugar levels.

How much vitamin C is in chili pepper?

Chili peppers are an excellent source of vitamin C, providing 64.7 mg per 1 pepper (45 g), which is 72% of the recommended daily value.

Is chili pepper high in sugar?

Chili peppers contain 2.4 g of sugar per 1 pepper (45 g), which is relatively low compared to many other fruits and vegetables.

Do chili peppers boost metabolism?

Chili peppers may help boost metabolism due to the presence of capsaicin, which has been shown to increase energy expenditure.

Key Takeaways

• Chili peppers are low in calories, with only 18 calories per 1 pepper (45 g).
• They provide 0.8 g of protein and 4 g of carbohydrates per serving.
• Chili peppers are high in vitamin C, offering 64.7 mg per pepper.
• They contain 0.7 g of fiber, contributing to digestive health.
• Chili peppers have a low glycemic index of about 15, making them suitable for blood sugar management.
• They also provide beneficial compounds like capsaicin, which may support metabolism.