Calories in Chili Powder: Nutrition Facts & Serving Sizes
Per 1 tbsp (8g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of chili powder (8g) contains about 23 calories, making it essentially calorie-free at typical cooking amounts. Per 100g, chili powder has 282 calories, 13.5g of protein, 49.7g of carbs, and 14.3g of fat, but these numbers are irrelevant at practical serving sizes. The real value of chili powder lies in its dense micronutrient profile. Vitamin A is exceptional at 1,483mcg RAE per 100g, and vitamin E is high at 38.1mg per 100g. Potassium comes in at 1,950mg per 100g. Chili powder is a spice blend typically made from dried chili peppers, cumin, oregano, garlic powder, and paprika, providing complex flavor to chili, tacos, rubs, and marinades with virtually no calorie cost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (8g) | 22.6 | 1.1g | 4g | 1.1g | 2.8g |
| 1 tsp (3g) | 7.6 | 0.4g | 1.3g | 0.4g | 0.9g |
| 100g | 282 | 13.5g | 49.7g | 14.3g | 34.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 282 | 14% |
| Protein | 13.5g | 27% |
| Total Fat | 14.3g | 18% |
| Saturated Fat | 2.5g | 13% |
| Total Carbohydrates | 49.7g | 18% |
| Dietary Fiber | 34.8g | 124% |
| Sugars | 7.2g | 14% |
| Sodium | 2867mg | 125% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.5g | 1% |
| Calcium | 330mg | 25% |
| Iron | 17.3mg | 96% |
| Potassium | 1950mg | 41% |
| Vitamin A | 1483mcg | 165% |
| Vitamin C | 0.7mg | 1% |
| Vitamin B6 | 2.1mg | 124% |
| Magnesium | 149mg | 35% |
| Phosphorus | 300mg | 24% |
| Zinc | 4.3mg | 39% |
| Selenium | 20.4mcg | 37% |
| Folate | 28mcg | 7% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.9mg | 69% |
| Niacin (B3) | 11.6mg | 73% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Chili Powder
Chili powder is a spice blend where the nutrition per tablespoon is modest in absolute terms but meaningful when looking at micronutrient density. The capsaicin from the dried chili peppers in the blend has been studied for its thermogenic effects, potentially boosting metabolism slightly and supporting fat burning when consumed regularly. This is a minor benefit but relevant for those focused on body composition.
Vitamin A at 1,483mcg per 100g (mostly as beta-carotene from the chili peppers) supports immune function, vision, and skin health. Even at a tablespoon serving, you are getting about 118mcg of vitamin A, which adds up meaningfully if you cook with chili powder daily.
The iron content at 17.3mg per 100g is notable, and a tablespoon contributes about 1.4mg. Iron supports oxygen transport and energy levels, and for anyone training hard, consistent iron intake keeps workout capacity up. Vitamin E at 38.1mg per 100g is also high, providing antioxidant support that helps manage exercise-induced oxidative stress.
For practical use, chili powder transforms bland proteins like chicken breast and ground turkey into highly palatable meals with minimal calorie cost. This is a major advantage for meal prep on a cut, where keeping food enjoyable is key to dietary adherence.
Dietary Considerations
Chili powder is vegan, vegetarian, gluten-free, and dairy-free in its pure form. It is keto-friendly since the carbs per tablespoon are negligible (about 4g per tablespoon, mostly fiber). The sodium content is high at 2,867mg per 100g, but a tablespoon (8g) delivers about 229mg, which is significant if you are using multiple tablespoons in a recipe. For weight loss, chili powder is an excellent tool to add bold flavor to low-calorie meals without adding meaningful calories. Capsaicin may also mildly support fat oxidation.
Daily Intake (100g)
100g of chili powder provides 14% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in chili powder?
One tablespoon of chili powder (8g) has about 23 calories. One teaspoon (3g) has about 8 calories. Per 100g, chili powder has 282 calories, but this is irrelevant since it is used in small amounts as a seasoning.
Is chili powder good for weight loss?
Yes. Chili powder is essentially calorie-free at cooking amounts. The capsaicin in chili peppers may mildly boost metabolism and fat burning. More practically, it adds bold flavor to lean proteins and vegetables, making low-calorie meals more enjoyable and easier to stick to.
How much protein in chili powder?
One tablespoon of chili powder has about 1.1g of protein. This is negligible. Chili powder is a seasoning, not a protein source. The 13.5g of protein per 100g is only relevant academically at cooking serving sizes.
What is chili powder made of?
Commercial chili powder is typically a blend of dried ground chili peppers, cumin, oregano, garlic powder, paprika, and sometimes cayenne pepper. The exact blend varies by brand. It is different from pure cayenne pepper or pure dried chili, which are single-ingredient spices.
Is chili powder the same as cayenne pepper?
No. Cayenne pepper is a single spice made purely from ground cayenne chili peppers and is significantly hotter. Chili powder is a blend that is milder and more complex in flavor, containing cumin, garlic powder, and other spices alongside dried chili. Substituting one for the other will change both heat level and flavor.
Is chili powder keto-friendly?
Yes. At a typical tablespoon serving (8g), chili powder adds about 4g of carbs, mostly from fiber. Net carbs are minimal, making it compatible with keto cooking. It is one of the best spices for adding bold flavor to keto-friendly dishes like beef, chicken, and eggs.
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