Chilli

Dinner

Item Rating: 83/100

1 serving (100 grams) contains 40 calories, 1.5 grams of protein, 0.2 grams of fat, and 9.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		95.2
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		14.3 mg	0%
Total Carbohydrates		21.4 g	7%
	Dietary Fiber	3.6 g	12%
	Sugars	11.9 g
protein		3.6 g	7%
Vitamin D		0 mcg	0%
Calcium		33.3 mg	2%
Iron		1.2 mg	6%
Potassium		766.7 mg	16%

* 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

🍯 Low sugar

Source of Calories

Fat: 4 cal (4.3%)

Protein: 14 cal (13.8%)

Carbs: 85 cal (81.9%)

About Chilli

Chilli, or chili peppers, are the fruit of plants from the Capsicum genus, originating from Central and South America. They are a staple ingredient in cuisines such as Mexican, Indian, Thai, and Korean, known for their spicy flavor due to capsaicin, which provides heat. Nutritionally, chilli is a low-calorie food, rich in vitamin C (143.7 mg per 100g), which supports immune health, and contains small amounts of fiber, iron, and calcium. It has negligible fat and moderate carbohydrates, making it a versatile ingredient in various diets.

Health Benefits

• Boosts immune system: High vitamin C content (143.7 mg per 100g) supports cell protection and immunity.
• Promotes heart health: Capsaicin may help improve circulation and reduce cholesterol levels.
• Improves digestion: Chilli contains fiber (1.5g per 100g), which supports gastrointestinal function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Low-spice diet, capsaicin sensitivity

Selection and Storage

Store chillies in a cool, dry place or refrigerate in a sealed container to retain freshness. Avoid moisture to prevent spoilage.

Common Questions About Chilli Nutrition

Is chilli high in protein?

Chilli is not considered high in protein, as it contains only 1.5 grams of protein per 100-gram serving. This makes it a better source of vitamins and flavors rather than a significant protein contributor.

Can I eat chilli on a keto diet?

Chilli can be consumed in moderation on a keto diet, but it is relatively high in carbs at 9 grams per 100 grams, with 5 grams of sugar. Be sure to account for its carb content in your daily limit when including it in recipes.

What are the health benefits of eating chilli?

Chilli peppers are rich in vitamins, particularly vitamin C and vitamin A. They contain capsaicin, which may support metabolism and reduce inflammation. However, excessive consumption can sometimes irritate the stomach or cause heartburn.

How much chilli should I eat in one serving?

A typical serving of chilli is about 50-100 grams depending on individual preference and recipe requirements. This provides around 20-40 calories and ensures you enjoy its flavor without overloading on sugar or carbs.

How does chilli compare to bell peppers in terms of nutrition?

Chilli peppers are lower in calories (40 vs. 20 per 100 grams for bell peppers) and significantly spicier due to capsaicin. They have less fiber and more sugar compared to bell peppers, which are milder and often consumed in larger quantities.

Data Sources & Scientific References

1. Vitamin C - Fact Sheet for Consumers

   NIH Office of Dietary Supplements

   Explains the health benefits of vitamin C, including its role as an antioxidant, with relevance to foods like chili peppers.

   View source →
2. Dietary Guidelines for Americans 2020-2025

   U.S. Department of Agriculture and Health and Human Services

   Recommendations on including nutrient-rich foods like chili peppers in a healthy diet.

   View source →