Calories in Jalapenos: Full Nutrition Breakdown

Jalapenos are medium-sized chili peppers prized for their moderate heat and bright, slightly grassy flavor. They are extremely low in calories while providing notable amounts of vitamin C, vitamin A, vitamin B6, and capsaicin — the compound responsible for their spiciness. Capsaicin has been widely studied for its potential to boost metabolism and reduce inflammation. Here is a complete breakdown of jalapeno nutrition by serving size.

Calories by serving size:

Jalapenos are also a source of vitamin E, vitamin K, and folate. A single cup of sliced jalapenos provides over 100% of the daily recommended value for vitamin C, making them a surprisingly powerful source of this essential antioxidant.

Frequently Asked Questions (FAQ)

How many calories are in a jalapeno?

A single jalapeno pepper weighing about 14 grams contains only 4 calories. Because jalapenos are typically used as a flavoring or condiment rather than eaten in large quantities, they add virtually no calories to meals. Even a full cup of sliced jalapenos contains only 26 calories.

Does capsaicin in jalapenos boost metabolism?

Research suggests that capsaicin can modestly increase metabolic rate and promote fat oxidation. Studies have shown that capsaicin may temporarily boost calorie burning by 4-5% and increase fat burning by up to 16%. While the effect from a single jalapeno is small, regularly including spicy foods in your diet may provide a cumulative metabolic benefit over time.

Are jalapenos good for you?

Jalapenos are a highly nutritious food despite their small size. They are exceptionally rich in vitamin C — a single cup of sliced jalapenos provides about 119 mg, exceeding the entire daily recommended intake. Additionally, the capsaicin in jalapenos has anti-inflammatory and antioxidant properties, and some research suggests it may support cardiovascular health by improving blood lipid profiles.

How hot are jalapenos compared to other peppers?

Jalapenos measure between 2,500 and 8,000 Scoville Heat Units (SHU), placing them in the mild-to-moderate range of the pepper heat scale. For comparison, bell peppers have 0 SHU, serrano peppers range from 10,000 to 23,000 SHU, and habaneros can reach 100,000 to 350,000 SHU. The heat in jalapenos is concentrated in the white pith and seeds, so removing them significantly reduces spiciness.

Are pickled jalapenos as nutritious as fresh?

Pickled jalapenos retain many of their nutrients but have some key differences from fresh ones. The pickling process preserves much of the capsaicin and vitamin A, but vitamin C content is reduced due to heat processing. Pickled jalapenos also contain significantly more sodium — typically 500-600 mg per serving — which is something to consider if you are watching your sodium intake.