Calories in Black Pepper: Nutrition Facts & Serving Sizes
Per 1 tbsp, ground (7g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Black pepper is a ground spice that contains 251 calories per 100g, but since it is used in small quantities, a typical serving adds very few calories. One teaspoon ground (2.3g) has just 6 calories, and a tablespoon (6.9g) provides 17 calories. Black pepper's standout nutrient by volume is piperine, the compound responsible for its heat, but at a macro level it is notable for vitamin K at 163.7mcg per 100g and calcium at 443mg per 100g. Iron reaches 9.7mg per 100g and potassium 1,329mg per 100g, though these numbers are only relevant at large serving sizes. In typical use, black pepper contributes negligible calories while adding flavor to virtually any dish.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp, ground (7g) | 17.3 | 0.7g | 4.4g | 0.2g | 1.7g |
| 1 dash (0g) | 0.3 | 0g | 0.1g | 0g | 0g |
| 1 tsp, ground (2g) | 5.8 | 0.2g | 1.5g | 0.1g | 0.6g |
| 1 tsp, whole (3g) | 7.3 | 0.3g | 1.9g | 0.1g | 0.7g |
| 100g | 251 | 10.4g | 64g | 3.3g | 25.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 251 | 13% |
| Protein | 10.4g | 21% |
| Total Fat | 3.3g | 4% |
| Saturated Fat | 1.4g | 7% |
| Total Carbohydrates | 64g | 23% |
| Dietary Fiber | 25.3g | 90% |
| Sugars | 0.6g | 1% |
| Sodium | 20mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.4g | 0% |
| Calcium | 443mg | 34% |
| Iron | 9.7mg | 54% |
| Potassium | 1329mg | 28% |
| Vitamin A | 27mcg | 3% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 171mg | 41% |
| Phosphorus | 158mg | 13% |
| Zinc | 1.2mg | 11% |
| Selenium | 4.9mcg | 9% |
| Folate | 17mcg | 4% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Black Pepper
Black pepper contains piperine, a bioactive compound responsible for its pungent heat. Piperine has been shown to significantly enhance the bioavailability of curcumin (the active compound in turmeric) by up to 2,000% when consumed together. This makes black pepper a practical pairing with turmeric in any anti-inflammatory-focused diet.
Piperine may also improve the absorption of other nutrients including beta-carotene, selenium, and B vitamins. For those taking supplements, black pepper extract (standardized piperine) is commonly included in formulations specifically to boost nutrient absorption.
At a macro level, black pepper contributes practically no calories in normal cooking use (about 6 calories per teaspoon). The vitamin K content (163.7mcg per 100g) and iron (9.7mg per 100g) are impressive on paper but only meaningful if consuming large quantities, which is uncommon.
Black pepper can also mildly stimulate digestive enzyme production, which may support protein breakdown and digestion after high-protein meals. Adding black pepper to your food costs nothing calorically and may enhance the absorption of other nutrients you're eating.
Dietary Considerations
Black pepper is vegan, vegetarian, and gluten-free. It is compatible with all dietary approaches including keto, paleo, and low-carb diets since typical serving sizes contribute negligible calories and carbohydrates. It contains no cholesterol. Black pepper is sodium-free in practical serving amounts (only 1.4mg per tablespoon), making it a calorie-free flavor enhancer ideal for those reducing salt. Individuals on anticoagulant medications (such as warfarin) should be aware that large amounts of black pepper are high in vitamin K, which can affect blood clotting, but normal culinary use is not a concern.
Daily Intake (100g)
100g of black pepper provides 13% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in black pepper?
Black pepper has 251 calories per 100g. In practical use, 1 teaspoon (2.3g) contains about 6 calories and 1 tablespoon (6.9g) contains about 17 calories.
Is black pepper good for weight loss?
Black pepper is essentially calorie-free in typical cooking amounts and can be used freely as a flavor enhancer. Piperine may have a mild thermogenic effect, but its contribution to weight loss is minor. Its main value is adding flavor without adding calories.
How much protein in black pepper?
Black pepper contains 10.4g of protein per 100g. In a tablespoon (6.9g), there is only 0.7g of protein. Typical serving sizes make it a negligible protein source.
Does black pepper help with nutrient absorption?
Yes. Piperine in black pepper enhances the bioavailability of curcumin (from turmeric) by up to 2,000%. It may also improve absorption of other nutrients and supplements. This is why black pepper extract is commonly added to supplement formulations.
Is black pepper keto-friendly?
Yes. In practical cooking amounts, black pepper contributes essentially zero carbohydrates or calories, making it fully compatible with ketogenic diets.
What is the difference between black pepper and white pepper?
Black pepper is made from dried, unripe pepper berries with the outer skin intact, giving it a more robust, complex flavor. White pepper is made from fully ripe berries with the skin removed, resulting in a milder, earthier taste. Nutritionally they are similar, with black pepper slightly higher in fiber and certain micronutrients.
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