Calories in Cayenne Pepper: Nutrition Facts & Serving Sizes
Per 1 tbsp (5g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One teaspoon of cayenne pepper (1.8g) contains just 6 calories. Per 100g, cayenne pepper provides 318 calories with 56.6g of carbs, 17.3g of fat, and 12g of protein. Because it is used in such small amounts, the calorie impact is negligible. What stands out is the micronutrient density: 2081mcg of vitamin A per 100g (231% daily value), 76.4mg of vitamin C, 2014mg of potassium, and 29.8mg of vitamin E. The active compound capsaicin is what makes cayenne unique functionally. Used as a spice to add heat to meals, cayenne costs nearly zero calories while potentially supporting metabolism and adding flavor that makes low-calorie food more enjoyable.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (5g) | 16.9 | 0.6g | 3g | 0.9g | 1.4g |
| 1 tsp (2g) | 5.7 | 0.2g | 1g | 0.3g | 0.5g |
| 100g | 318 | 12g | 56.6g | 17.3g | 27.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 318 | 16% |
| Protein | 12g | 24% |
| Total Fat | 17.3g | 22% |
| Saturated Fat | 3.3g | 17% |
| Total Carbohydrates | 56.6g | 21% |
| Dietary Fiber | 27.2g | 97% |
| Sugars | 10.3g | 21% |
| Sodium | 30mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 3.3g | 1% |
| Calcium | 148mg | 11% |
| Iron | 7.8mg | 43% |
| Potassium | 2014mg | 43% |
| Vitamin A | 2081mcg | 231% |
| Vitamin C | 76.4mg | 85% |
| Vitamin B6 | 2.5mg | 147% |
| Magnesium | 152mg | 36% |
| Phosphorus | 293mg | 23% |
| Zinc | 2.5mg | 23% |
| Selenium | 8.8mcg | 16% |
| Folate | 106mcg | 27% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.9mg | 69% |
| Niacin (B3) | 8.7mg | 54% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cayenne Pepper
Cayenne pepper contains capsaicin, the compound responsible for its heat. Capsaicin is one of the more well-studied bioactive compounds in food. Research consistently shows that capsaicin can temporarily increase metabolic rate by 4 to 5% and may slightly increase fat oxidation. While these effects are modest, adding cayenne to meals costs essentially zero calories and can contribute to a cumulative thermogenic effect over time.
The vitamin A content at 2081mcg per 100g is extraordinary, though a teaspoon delivers only a fraction of this. Vitamin A supports immune function, vision, and skin health. The 29.8mg of vitamin E per 100g (199% daily value per 100g) is also impressive, though again, you would need to consume large amounts for this to be a meaningful source.
Capsaicin also appears to influence appetite. Some research suggests it reduces ghrelin (the hunger hormone) slightly and increases feelings of satiety after meals. For someone on a calorie deficit, any tool that makes eating less feel more manageable is useful.
Practically, cayenne can be added to scrambled eggs, chicken marinades, rice bowls, soups, or protein shakes. Even a small pinch adds significant heat. Starting with 1/4 teaspoon and building tolerance gradually prevents the heat from overpowering the meal.
Dietary Considerations
Cayenne pepper is naturally vegan, gluten-free, dairy-free, keto-friendly, paleo, and Whole30 compliant. Because serving sizes are tiny (1 to 2 teaspoons), it fits any diet without concern. People with sensitive stomachs or GERD should use cayenne cautiously since capsaicin can irritate the digestive tract. Capsaicin can also cause temporary discomfort if touched to eyes or sensitive skin. Overall, cayenne is one of the lowest-risk, highest-flavor-impact ingredients in cooking.
Daily Intake (100g)
100g of cayenne pepper provides 16% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cayenne pepper?
One teaspoon of cayenne pepper (1.8g) has about 6 calories. A tablespoon (5.3g) has about 17 calories. Per 100g, cayenne contains 318 calories, but because you use it in teaspoon amounts, it contributes essentially nothing to your daily calorie count.
Is cayenne pepper good for weight loss?
Cayenne pepper can support weight loss through its capsaicin content. Research shows capsaicin temporarily increases metabolic rate by 4 to 5% and may reduce appetite. While the effect is modest, adding cayenne to meals is a zero-calorie way to potentially boost calorie burning and make lower-calorie foods more satisfying.
How much protein in cayenne pepper?
Cayenne pepper has 12g of protein per 100g, but a teaspoon (1.8g) provides only 0.2g of protein. It is not a protein source. The nutritional value of cayenne comes from its bioactive compounds and micronutrients, not from macronutrients.
Does cayenne pepper boost metabolism?
Yes, the capsaicin in cayenne pepper has been shown to temporarily increase metabolic rate by about 4 to 5% for a short time after consumption. It may also slightly increase fat oxidation. The effects are real but modest. Cayenne is a useful supplement to, not a replacement for, diet and exercise.
How do you use cayenne pepper in cooking?
Start with 1/4 to 1/2 teaspoon and adjust based on heat preference. Cayenne works well in eggs, chicken marinades, soups, chili, stir-fries, and spice rubs. It also blends well with garlic, cumin, and paprika. You can add a small pinch to protein shakes without much detectable taste change.
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