How Many Calories in a Jalapeño? Nutrition & Macros
One jalapeño pepper (14 g) has 4 calories
Protein 0.1g · Carbs 0.9g · Fat 0.1g
Jalapeños are one of the most popular hot peppers, delivering 2,500–8,000 Scoville heat units and a satisfying kick to any dish. Despite their bold flavor, they have only 29 kcal per 100 g — and pack an impressive 118.6 mg of vitamin C per 100 g, which is 132% of the daily value and more than a typical orange (53 mg). The capsaicin that makes them spicy may slightly boost metabolism and thermogenesis. Used in salsas, nachos, stuffed peppers, and stir-fries, jalapeños are about 92% water by weight.
121 kJ · per 100g · Water: 91.69 g
Calorie Calculator: Jalapeño (Raw)
14 g Jalapeño (Raw) contains 4 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 jalapeño (14 g) | 4 kcal | 0.1g | 0.9g | 0.1g |
| 1/4 cup sliced (27 g) | 8 kcal | 0.2g | 1.8g | 0.1g |
| 100 grams | 29 kcal | 0.9g | 6.5g | 0.4g |
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Jalapeño (Raw) — Nutrition Facts
| Jalapeño (Raw) | per 100g |
|---|---|
| Calories | 29 kcal |
| Protein | 0.91 g |
| Fat | 0.37 g |
| Carbs | 6.5 g |
| Fiber | 2.8 g |
| Sugar | 4.12 g |
| Sodium | 3 mg |
| Potassium | 248 mg |
| Magnesium | 15 mg |
| Phosphorus | 26 mg |
| Vitamin C | 118.6 mg |
| Vitamin B6 | 0.419 mg |
| Folate | 27 mcg |
| Manganese | 0.097 mg |
| Water | 91.69 g |
Source: USDA FoodData Central (FDC ID: 168576) · Data verified April 2026
Variations
Raw (default)
29 kcal per 100 g. Fresh raw jalapeño pepper, green or red. The default for all nutrition values on this page. Crisp, with a bright heat from capsaicin. Used sliced in salsas, salads, nachos, and as a topping. Green jalapeños are most common; red ones are fully ripe and slightly hotter.
Pickled
~27 kcal per 100 g. Pickled or canned jalapeño slices, commonly used on nachos, sandwiches, and pizzas. The vinegar brine slightly reduces calories but adds significant sodium (roughly 1 200 mg per 100 g). Milder heat than raw because capsaicin leaches into the brine. Convenient and shelf-stable, but watch sodium intake.
Stuffed (cream cheese & bacon)
~180 kcal per 100 g (estimate). Jalapeños halved, filled with cream cheese, and wrapped in bacon — a popular party and game-day appetizer. The cream cheese and bacon add significant fat (12–15 g per 100 g) and protein. Often baked or grilled until the bacon is crispy. Delicious but a calorie bomb compared to raw jalapeños (29 kcal). On keto, these are a great snack — high fat, moderate protein, low carb.
Dietary Perspectives
For Weight Loss
Jalapeños are nearly calorie-free — one pepper (14 g) has just 4 kcal. Capsaicin may increase thermogenesis and slightly suppress appetite, though the effect is modest (roughly 50 kcal extra burn per day). They add intense flavor without meaningful calories, making them ideal for spicing up low-calorie meals. Use in salsa, scrambled eggs, stir-fries, or as a topping. Avoid cream cheese stuffed jalapeños — those run 180+ kcal each due to cheese and bacon.
For Athletic Performance
Jalapeños provide outstanding vitamin C (118.6 mg per 100 g = 132% DV) for immune support during heavy training. Capsaicin has anti-inflammatory properties that may help reduce muscle soreness after intense workouts. The vitamin B6 content (0.419 mg = 25% DV) supports energy metabolism and amino acid processing. Not a significant calorie or protein source — purely a flavor and health enhancer. Add to post-workout meals for a metabolism kick and nutrient boost.
For Keto
Jalapeños are very keto-friendly — just 3.7 g net carbs per 100 g (6.5 g total - 2.8 g fiber). One pepper (14 g) has only 0.5 g net carbs, so you can eat them freely. They are perfect in keto nachos (with pork rinds instead of chips), stuffed with cream cheese for a high-fat snack, in omelets, or pickled as a topping. The capsaicin may even slightly boost fat oxidation. Cream cheese stuffed jalapeños are a classic keto appetizer — high fat, moderate protein, virtually no carbs from the pepper itself.
Frequently Asked Questions
How many calories are in a jalapeño?
One raw jalapeño pepper (14 g) contains about 4 calories. Per 100 g, raw jalapeños have 29 calories — very low, comparable to bell peppers (26 kcal) and tomatoes (18 kcal). The calorie count is minimal because jalapeños are about 92% water. Even eating five jalapeños (70 g) adds only about 20 calories to your meal.
How much vitamin C is in a jalapeño?
Jalapeños contain 118.6 mg of vitamin C per 100 g — that is 132% of the daily value and more than double the 53 mg found in oranges. A single jalapeño (14 g) provides about 17 mg of vitamin C, roughly 19% of the daily value. This makes jalapeños one of the richest food sources of vitamin C among common peppers, just behind bell peppers (128 mg per 100 g).
Are jalapeños healthy?
Yes, jalapeños are very healthy. They provide exceptional vitamin C (118.6 mg per 100 g = 132% DV), good amounts of vitamin B6 (0.419 mg = 25% DV), and potassium (248 mg). The capsaicin has anti-inflammatory and antioxidant properties. Studies suggest capsaicin may support cardiovascular health and has antimicrobial effects. With only 29 kcal per 100 g, they add intense flavor and nutrition with almost no caloric cost.
Does jalapeño boost metabolism?
Capsaicin, the compound that makes jalapeños spicy, can modestly increase thermogenesis — the rate at which your body burns calories. Studies suggest an extra 50–100 kcal per day from regular capsaicin consumption, though the effect varies between individuals. Capsaicin may also slightly suppress appetite. The metabolic boost is real but small — do not rely on jalapeños alone for weight loss, but they are a helpful addition to a calorie-controlled diet.
Are jalapeños keto-friendly?
Jalapeños are very keto-friendly. Per 100 g, they have 6.5 g total carbs minus 2.8 g fiber = 3.7 g net carbs. One jalapeño (14 g) has just 0.5 g net carbs — negligible. You can eat them freely on keto in nachos (with pork rinds instead of chips), stuffed with cream cheese, in omelets, or pickled as a topping. The capsaicin may even slightly boost fat burning.
How hot are jalapeños on the Scoville scale?
Jalapeños rate 2,500–8,000 Scoville heat units (SHU), making them a mild-to-medium hot pepper. For comparison, bell peppers are 0 SHU, serrano peppers are 10,000–23,000 SHU, and habaneros are 100,000–350,000 SHU. The heat comes from capsaicin concentrated in the white pith and seeds — removing them makes jalapeños milder. Red jalapeños (fully ripe) are typically hotter than green ones.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Jalapeño (Raw) | 29 | 0.91g | 6.5g | 0.37g |
| Bell Pepper (Red, Raw) | 26 | 0.99g | 6.03g | 0.3g |
| Tomato | 18 | 0.88g | 3.89g | 0.2g |
| Onion (Raw) | 40 | 1.1g | 9.34g | 0.1g |
| Garlic (Raw) | 149 | 6.36g | 33.06g | 0.5g |
per 100g
Per 100 g, raw jalapeños have 29 kcal with an impressive 118.6 mg of vitamin C — more than double what oranges provide (53 mg). With only 3.7 g net carbs and about 92% water, they deliver exceptional nutrition and bold flavor with almost no caloric cost.
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