Black Pepper
The world's most traded spice; its piperine also aids nutrient absorption.
Nutrition per 100 g
Standardised to 100 g of black pepper for fair comparison. Typical serving: 1 tsp (2 g) — 6 kcal per 2 g serving.
| Nutrient | Per 100 g | Per serving (2 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 300 kcal | 6 kcal | 100 kcal |
| Protein | 10 g | 0.2 g | 3.3 g |
| Carbohydrate | 75 g | 1.5 g | 25 g |
| Fat | 5 g | 0.1 g | 1.7 g |
| Fibre | 30 g | 0.6 g | 10 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of black pepper, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (2 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Thiamin | 0.32 mg | 0.006 mg | 27% |
| Niacin | 8.3 mg | 0.17 mg | 52% |
| Vitamin B6 | 0.2 mg | 0.004 mg | 12% |
| Minerals | |||
| Calcium | 14.4 mg | 0.29 mg | 1% |
| Iron | 1.1 mg | 0.022 mg | 6% |
| Magnesium | 113 mg | 2.3 mg | 27% |
| Phosphorus | 307 mg | 6.1 mg | 25% |
| Potassium | 256 mg | 5.1 mg | 5% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 1.7 mg | 0.034 mg | 15% |
| Copper | 0.21 mg | 0.004 mg | 23% |
| Manganese | 3.9 mg | 0.078 mg | 170% |
Source: USDA FoodData Central — Rice, black, unenriched, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat black pepper?
- Piperine markedly increases absorption of turmeric's curcumin.
- Adds pungency without sodium.
How to include it
- Grind fresh over finished dishes.
- Always pair with turmeric.
Things to consider
- Pre-ground pepper loses aroma quickly.
- Can irritate reflux in large amounts.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- protein
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- fibre
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Chilli Pepper, raw
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