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Paleo Foods: Chili Peppers

Hot peppers highlights

There’s nothing quite like the mouth-burning fire of a good chili pepper – but did you know about all their nutritional benefits?

Nutrition Details

NutrientAbsolute amount, per 2 chili peppers%DV, per 2 chili peppers
Vitamin A856 IU18%
Vitamin C129.4 mg216%
Vitamin K12.6 mcg16%
Niacin (Vitamin B5)1.2 mg6%
Vitamin B60.4 mg22%
Magnesium20.6 mg6%
Potassium290 mg8%
Copper0.2 mg6%
Manganese0.2 mg8%

Chili peppers are also rich in capsaicin, the chemical that gives them their burning-hot flavor. In some studies (like this one and this one), capsaicin showed benefits for weight and metabolic health/insulin sensitivity.

The hotter the pepper, the more capsaicin it has.

Macronutrients Macros in Context

Here’s how a serving of 2 chili peppers stacks up in the context of a typical Paleo meal:

Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

Orange dots show how 2 chili peppers fit into the typical nutrient profile of a Paleo meal.

Macros in Context - Hot peppers

Buying it Buy It

Buy chilies fresh or dried, depending on how you want to use them.

Type of pepperScoville Heat Units (SHU)
Habanero chili100,000-350,000


Cooking with it Cook It


Chop into very small pieces and mix with other salsa ingredients for a spicy twist.


Stuff jalapeno peppers with sausage, almond cheese, or another favorite filling and roast as appetizers or snacks (see recipes below).


Chop peppers into small pieces and use as a marinade or steak, chicken, or pork before grilling.


Toss a few hot peppers into an omelet or frittatta for extra punch.


Recipe ideas Recipe Ideas

Carne Asada with Portobello and Bell Peppers

Carne Asada with Portobello and Bell Peppers

Sausage-Stuffed Jalapeno Bites

Sausage-Stuffed Jalapeno Bites

Beef Sirloin Grilled in Spicy Tomato Sauce

Beef Sirloin Grilled in Spicy Tomato Sauce

Asparagus Ribbons With Lemon Dressing

Blueberry-Peach Salsa