What are the Nutritional Facts about Jalapenos?
December 23, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Jalapeños are medium-sized green chillies known for their mild to medium spicy taste. They are widely used in Mexican dishes, salads, sauces, and pickles. Jalapeños are very low in calories but rich in vitamins, antioxidants, and capsaicin, which provides heat and health benefits. Let us understand the nutritional facts about jalapeños in simple words.
Nutritional Value of Jalapeños (Per 100 g, Raw)
| Nutrient | Amount |
|---|---|
| Calories | 29 kcal |
| Carbohydrates | 6.5 g |
| Fibre | 2.8 g |
| Protein | 0.9 g |
| Total Fat | 0.4 g |
| Sugars | 4.1 g |
| Vitamin C | 118 mg |
| Vitamin A | 107 mcg |
| Vitamin B6 | 0.4 mg |
| Potassium | 248 mg |
| Magnesium | 15 mg |
| Iron | 0.7 mg |
| Capsaicin | Present |
Key Nutritional Highlights of Jalapeños
1. Very Low in Calories
- Ideal for weight loss diets
- Adds flavour without extra calories
2. Rich in Vitamin C
- Strong immunity booster
- Helps in wound healing
- Supports skin health
3. Contains Capsaicin
- Helps boost metabolism
- Reduces inflammation
- Supports fat burning
4. Rich in Antioxidants
- Protects cells from damage
- Supports heart health
Health Benefits of Eating Jalapeños
Supports Weight Loss
- Low calorie and spicy
- May increase calorie burning
Boosts Immunity
- High vitamin C content
- Helps fight infections
Supports Heart Health
- May improve blood circulation
- Helps reduce bad cholesterol
Improves Digestion
- Stimulates digestive enzymes
- May reduce bloating (in small amounts)
Jalapeños vs Green Chillies
| Feature | Jalapeños | Indian Green Chillies |
|---|---|---|
| Spice Level | Mild–Medium | High |
| Calories | Very low | Very low |
| Vitamin C | High | Very high |
| Capsaicin | Moderate | High |
| Use | Salads, sauces | Cooking |
Fresh vs Pickled Jalapeños
| Feature | Fresh | Pickled |
|---|---|---|
| Sodium | Low | Very high |
| Nutrients | Higher | Lower |
| Shelf life | Short | Long |
👉 Pickled jalapeños should be eaten in moderation due to high salt.
Who Should Limit Jalapeños?
- People with acidity or ulcers
- IBS or sensitive stomach
- Excess intake may cause stomach irritation
Best Ways to Eat Jalapeños
- Fresh slices in salads
- Added to stir-fries
- In homemade sauces
- Stuffed and baked
Final Thoughts
Jalapeños are low-calorie chilies rich in vitamin C, antioxidants, and capsaicin. They support immunity, metabolism, and heart health when eaten in moderation. Avoid excess if you have a sensitive stomach.