Chile Pepper Nutrition

Chile peppers are not only fun to eat but are also very nutritious. In fact, they are more nutritious than most other vegetables. Fresh green chile peppers are very high in vitamin C containing about twice the amount by weight than citrus while red chile peppers contain more Vitamin A than carrots. Fresh chiles are also more nutritious than the regular red and green bell pepper as the following chart shows.

Chile Pepper Nutrition
Amount in 100 Grams, Edible Portion

Green & Red Fresh chiles

Green & Red Bell Pepper

Canned Jalapeno (liquid & solids)

Protein

2.000 grams

0.850 grams

0.80 grams

Fiber

1.800 grams

1.200 grams

2.30 grams

Calcium

18.000 mg

6.000 mg

6.00 mg

Iron

1.200 mg

1.270 mg

2.80 mg

Magnesium

25.000 mg

14.000 mg

12.00 mg

Phosphorus

46.000 mg

22.000 mg

17.00 mg

Potassium

340.000 mg

195.000 mg

136.00 mg

Sodium

7.000 mg

3.000 mg

1,463.00 mg

Zinc

0.300 mg

0.180 mg

0.19mg

Copper

0.174 mg

0.103mg

0.14mg

Manganese

0.237 mg

0.140 mg

Vitamin C

242.500 mg

128.000 mg

13.00mg

Thiamin

0.090 mg

0.085 mg

0.03 mg

Riboflavin

0.090 mg

0.050 mg

0.05 mg

Niacin

0.950 mg

0.550 mg

0.50 mg

Pantothenic Acid

0.061 mg

0.036 mg

1 .08 mg

Vitamin B6

0.278 mg

0.164 mg

Folacin

23.400 mg

16.900 mg

Vitamin A

77.000 RE

53.000 RE

170.000 RE

Cholesterol

0

0

0

Calories

37.00

(RE = Retinol Equivalent)

      As you can see from this chart, alot of nutrition is lost when chile peppers are processed. Vitamin C is one of the most unstable vitamins. While fresh green chile peppers contain high amounts of it, the vitamin C will break down chemically when the peppers are cooked, dehydrated or pickled. Vitamin A on the other hand is one of the most stable, but is found in greater concentrations when the chile peppers turn red.

      The recommended daily allowance for vitamin C can be satisfied by consuming about one ounce of fresh green chiles. It takes about a teaspoonful of red chiles to satisfy the daily allowance for vitamin A.

A chile pepper a day keeps the doctor away!!!

Back to Facts | Back to Main