1 serving (45 grams) contains 18 calories, 0.8 grams of protein, 0.2 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
94.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 36.8 mg | 1% | |
| Total Carbohydrates | 21.1 g | 7% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 12.6 g | ||
| protein | 4.2 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.6 mg | 2% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 842.1 mg | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chilies
Chilies are the fruit of plants from the Capsicum genus, originating in Central and South America and widely used in cuisines worldwide. From Mexican salsas to Indian curries, chilies add heat and flavor to dishes. Nutritionally, chilies are low in calories (40 kcal per 100g), high in fiber (3.3g), and an excellent source of vitamin C (142.2mg). They also contain minimal fats (0.4g) and moderate amounts of iron (1.1mg) and calcium (13.3mg). Chilies derive their spiciness from capsaicin, a bioactive compound with potential health benefits.
Health Benefits
- Supports immune health due to high vitamin C content (142.2mg per 100g, providing over 150% of the daily recommended intake).
- Promotes digestive health, as their fiber content (3.3g per 100g) can aid regular bowel movement and gut microbiota balance.
- Boosts metabolism with capsaicin, shown to increase thermogenesis and fat oxidation in the body.
Dietary Considerations
Selection and Storage
Store fresh chilies in a perforated bag in the refrigerator, where they can last 1-2 weeks. Frozen chilies can be stored for up to 6 months.
Common Questions About Chilies Nutrition
Are chilies high in protein or low in calories?
Chilies are not particularly high in protein, with about 1.8 grams of protein per 100 grams. However, they are very low in calories, containing only 40 calories per 100 grams, making them a healthy addition to many dishes.
Can I eat chilies on a keto or low-carb diet?
Yes, chilies can be included in a keto or low-carb diet. With only 8.9 grams of carbohydrates per 100 grams, and a significant portion of that being fiber (3.3 grams), they are a low-net-carb food that fits within a keto-friendly meal plan.
What are the health benefits or concerns of eating chilies?
Chilies are rich in vitamins like Vitamin C and A, and contain capsaicin, a compound known for its anti-inflammatory and metabolism-boosting properties. However, excessive consumption can result in stomach irritation or exacerbate conditions like acid reflux for some individuals.
What is a recommended serving size for chilies?
A common serving size would be around 20-30 grams (roughly one small chili pepper), which provides a flavorful addition to meals while keeping the spiciness and nutritional impact in balance. Adjust portions based on tolerance for spice and recipe requirements.
How do chilies compare to bell peppers in nutrition?
Chilies and bell peppers are similar in nutrients like Vitamin C, but chilies are typically spicier due to capsaicin content. Bell peppers are lower in carbs and sugar than chilies, which contain 8.9 grams of carbs and 5.3 grams of sugar per 100 grams, versus minimal sugar in bell peppers.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
