Calories in Jalapenos: Nutrition Facts & Serving Sizes
Per 1 cup, sliced (90g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Jalapenos are a popular hot chili pepper with just 29 calories per 100g, making them one of the lowest-calorie ways to add serious flavor and heat to your meals. A single whole jalapeno (14g) has only about 4 calories, so you can load up without worrying about your macros. Each 100g serving provides 6.5g of carbs, 0.9g of protein, and 0.4g of fat. The standout micronutrient here is vitamin C, with a massive 118.6mg per 100g, which is more than most fruits. Jalapenos also deliver a solid hit of vitamin B6, potassium (248mg), and vitamin K. The capsaicin compound responsible for their heat has been studied for its role in boosting metabolism and reducing appetite, making jalapenos a smart addition to any fat-loss focused diet. With 2.8g of fiber per 100g and virtually zero fat, they fit perfectly into almost any eating style.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 pepper (14g) | 4.1 | 0.1g | 0.9g | 0.1g | 0.4g |
| 1 cup, sliced (90g) | 26.1 | 0.8g | 5.9g | 0.4g | 2.5g |
| 100g | 29 | 0.9g | 6.5g | 0.4g | 2.8g |
Track Jalapeno in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 29 | 1% |
| Protein | 0.9g | 2% |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 6.5g | 2% |
| Dietary Fiber | 2.8g | 10% |
| Sugars | 4.1g | 8% |
| Sodium | 3mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 12mg | 1% |
| Iron | 0.3mg | 2% |
| Potassium | 248mg | 5% |
| Vitamin A | 54mcg | 6% |
| Vitamin C | 118.6mg | 132% |
| Vitamin B6 | 0.4mg | 24% |
| Magnesium | 15mg | 4% |
| Phosphorus | 26mg | 2% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.4mcg | 1% |
| Folate | 27mcg | 7% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.3mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Jalapenos
Jalapenos deliver a powerful nutritional punch for barely any calories. The most notable benefit is their exceptional vitamin C content at 118.6mg per 100g. Vitamin C is critical for collagen synthesis, immune function, and iron absorption. For those training hard, adequate vitamin C helps repair connective tissue and reduces oxidative stress from intense workouts.
The capsaicin in jalapenos is the compound that makes them hot, and research suggests it can temporarily boost metabolic rate and increase fat oxidation. Some studies indicate capsaicin may also reduce appetite and caloric intake, which is useful when you are cutting. It also has anti-inflammatory properties that may help with post-workout recovery.
Jalapenos contain a solid amount of vitamin B6 (0.4mg per 100g), which is involved in protein metabolism and neurotransmitter production. Potassium at 248mg per 100g supports electrolyte balance, which matters for muscle contractions and preventing cramps during training. The 2.8g of fiber per 100g helps keep digestion moving and adds to meal satiety without adding significant calories.
Dietary Considerations
Jalapenos are naturally vegan, gluten-free, and keto-friendly with only 6.5g of carbs per 100g and 2.8g of fiber, giving a net carb count of about 3.7g. They are an excellent tool for anyone on a calorie deficit since they add massive flavor for almost no caloric cost. With zero fat, zero cholesterol, and virtually no sodium in the raw form, they fit into low-fat, low-sodium, and heart-healthy diets. Suitable for paleo and Whole30 protocols. The only consideration is heat tolerance. Pickled jalapenos can have added sodium, so check labels if you are watching sodium intake.
Daily Intake (100g)
100g of jalapeno provides 1% of a 2,000-calorie diet.
Track Your Intake
See how jalapeno fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in a jalapeno?
One whole jalapeno (about 14g) has approximately 4 calories. Per 100g, jalapenos contain 29 calories, making them one of the lowest-calorie vegetables you can eat.
Is jalapeno good for weight loss?
Yes. Jalapenos are extremely low in calories (29 per 100g) and contain capsaicin, a compound that may temporarily boost metabolism and reduce appetite. Adding them to meals is a great way to increase flavor and satiety without adding significant calories to your diet.
How much protein is in a jalapeno?
Jalapenos contain 0.9g of protein per 100g. A single pepper (14g) has about 0.1g of protein. They are not a meaningful protein source, but they pair well with high-protein foods.
Do jalapenos boost metabolism?
Research suggests that capsaicin, the active compound in jalapenos, can temporarily increase metabolic rate and fat oxidation. The effect is modest but real, and it can contribute to a slight increase in calorie burning when consumed regularly.
Are jalapenos keto-friendly?
Yes. With only 6.5g of carbs and 2.8g of fiber per 100g, jalapenos have a net carb count of about 3.7g per 100g. A single pepper has less than 1g of net carbs, making them a great keto-approved way to add heat and flavor.
How much vitamin C is in a jalapeno?
Jalapenos contain 118.6mg of vitamin C per 100g, which exceeds the daily recommended intake for most adults (75-90mg). A single pepper (14g) provides about 16.6mg of vitamin C.
Track Jalapenos in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.