Food guide

Jalapeño

A medium-heat chilli used fresh in salsas; capsaicin gives the burn, vitamin C comes with it.

VegetablesPlant-Based

Jalapeño, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of jalapeño, raw for fair comparison. Typical serving: 30 g raw — 9 kcal per 30 g serving.

Nutrition information for Jalapeño
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	30 kcal	9 kcal	100 kcal
Protein	1 g	0.3 g	3.3 g
Carbohydrate	6.7 g	2 g	22.2 g
Fat	0.3 g	0.1 g	1.1 g
Fibre	2.7 g	0.8 g	8.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of jalapeño, with a typical serving and FDA Daily Value for adults.

Micronutrients for Jalapeño
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	54 µg	16.2 µg	6%
Vitamin C	119 mg	35.7 mg	132%
Vitamin D	0 µg	0 µg	0%
Vitamin E	3.6 mg	1.1 mg	24%
Vitamin K	18.5 µg	5.6 µg	15%
Thiamin	0.04 mg	0.012 mg	3%
Riboflavin	0.07 mg	0.021 mg	5%
Niacin	1.3 mg	0.39 mg	8%
Vitamin B6	0.42 mg	0.13 mg	25%
Folate	27 µg	8.1 µg	7%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.32 mg	0.096 mg	6%
Choline	7.5 mg	2.3 mg	1%
Minerals
Calcium	12 mg	3.6 mg	<1%
Iron	0.25 mg	0.075 mg	1%
Magnesium	15 mg	4.5 mg	4%
Phosphorus	26 mg	7.8 mg	2%
Potassium	248 mg	74.4 mg	5%
Sodium	3 mg	0.9 mg	<1%
Zinc	0.14 mg	0.042 mg	1%
Selenium	0.4 µg	0.12 µg	<1%
Copper	0.046 mg	0.014 mg	5%
Manganese	0.097 mg	0.029 mg	4%

Source: USDA FoodData Central — Peppers, jalapeno, 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 jalapeño?

Micronutrients for relatively few calories when portions stay reasonable.
A medium-heat chilli used fresh in salsas; capsaicin gives the burn, vitamin C comes with it.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Lime, Coriander, Avocado.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.