1 serving (34 grams) contains 13 calories, 0.5 grams of protein, 0.1 grams of fat, and 3.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
91.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7.0 mg | 0% | |
| Total Carbohydrates | 21.1 g | 7% | |
| Dietary Fiber | 7.7 g | 27% | |
| Sugars | 10.6 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 42.3 mg | 3% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 1140.8 mg | 24% | |
* 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 Poblano
Poblano peppers are mild chili peppers primarily grown in Mexico, where they are a staple in traditional dishes like chiles rellenos. They have a distinctive dark green color with a slightly earthy and smoky flavor. Nutritionally, poblano peppers are low in calories (about 38 per medium pepper), with minimal fat and a moderate amount of carbohydrates. They are an excellent source of dietary fiber, vitamin C, and provide small amounts of calcium and iron. This versatile pepper can be consumed fresh or dried (known as ancho) and is popular both for its flavor and nutritional benefits.
Health Benefits
- Rich in vitamin C (188 mg per pepper), which supports immune health and assists in collagen production for skin and tissue repair.
- Contains dietary fiber (3.2 g per pepper), promoting digestive health and helping maintain healthy blood sugar levels.
- Provides iron (0.88 mg per pepper), aiding in oxygen transportation in the blood and reducing fatigue.
Dietary Considerations
Selection and Storage
Store whole poblano peppers in the refrigerator, unwashed, within a plastic bag to keep them fresh for up to one week. Avoid freezing unless roasted or cooked, as freezing whole can alter texture.
Common Questions About Poblano Nutrition
How many calories and nutrients are in a poblano pepper?
A single poblano pepper contains approximately 38 calories, 1.47 grams of protein, 8.82 grams of carbohydrates, 0.29 grams of fat, and 3.24 grams of fiber. It also provides 4.41 grams of natural sugars and is very low in sodium, with only 2.94 mg, making it a nutrient-rich and low-calorie option.
Is poblano compatible with a keto diet?
Poblano peppers can be included in a keto diet, as they are relatively low in carbs with 8.82 grams per pepper and 3.24 grams of fiber, resulting in a net carb count of approximately 5.58 grams. They can be enjoyed in moderation while ensuring you stay within your daily carb limits.
What are the health benefits of eating poblano peppers?
Poblano peppers are a good source of fiber, which supports digestion, and contain vitamins such as vitamin C, which boosts immunity. They are also low in calories and fat, making them a healthy choice for weight management. However, their mild spice level might irritate some individuals with sensitive stomachs.
How many poblano peppers should I eat in one serving?
A typical serving size is one whole poblano pepper, which provides around 38 calories and balanced nutrients. This portion is ideal for most people—allowing you to enjoy their flavors and health benefits without exceeding caloric needs or carb limits, especially in a low-carb diet.
How do poblano peppers compare to bell peppers in taste and nutrition?
Unlike bell peppers, poblanos have a mild smoky and earthy flavor with a slight spice. Nutritionally, poblanos are slightly lower in calories than large bell peppers and contain more fiber (3.24 g vs. around 2 g). They are also better suited to roasting due to their thicker skin, which adds depth to dishes.
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.
