There’s nothing quite like the mouth-burning fire of a good chili pepper – but did you know about all their nutritional benefits?
|Nutrient||Absolute amount, per 2 chili peppers||%DV, per 2 chili peppers|
|Vitamin A||856 IU||18%|
|Vitamin C||129.4 mg||216%|
|Vitamin K||12.6 mcg||16%|
|Niacin (Vitamin B5)||1.2 mg||6%|
|Vitamin B6||0.4 mg||22%|
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.
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.
Buy chilies fresh or dried, depending on how you want to use them.
- VARIETIES: There are hundreds of varieties of hot chili peppers. Some of the most common are cayenne peppers, habanero chilis, and jalapeno peppers.
- FRESH OR DRIED: Fresh chili peppers work well in salsa or appetizers. Dried peppers can add a rich chili flavor to soups and braises.
- HEAT: The heat of chili peppers is measured in Scoville heat units (SHU). The more SHU, the hotter the pepper. Here are a few you might recognize:
|Type of pepper||Scoville Heat Units (SHU)|
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.