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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%
Iron1mg6%
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)
Poblano1,000-2,000
Jalapeno2,500-10,000
Serrano10,000-25,000
Cayenne30,000-50,000
Habanero chili100,000-350,000

 

Cooking with it Cook It

RAW

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

OVEN

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

GRILL

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

SKILLET

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

 




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