Pepper, banana, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
The banana pepper, also known as a yellow wax pepper, is a mild, tangy, and slightly sweet chili pepper that gets its name from its elongated, curved shape resembling a banana. Its crisp, juicy flesh and waxy skin provide a satisfying crunch, making it a popular choice for fresh eating, pickling, and stuffing. With a low calorie count of just 27 kcal per 100g and a good dose of fiber, it's a light yet nutritious addition to meals.
Calorie split: 21% protein · 67% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love banana peppers for their unique combination of mild heat and tangy sweetness, which adds a zesty kick without overwhelming other flavors. Their crisp texture and vibrant yellow color make them a favorite in sandwiches, salads, and as a tangy pickled topping.
⚠️ Watch-outs & how to enjoy it better
Some individuals may find the tanginess or mild heat uncomfortable, especially those with sensitive stomachs or acid reflux. To counteract this, pair banana peppers with dairy or starchy foods to neutralize the acidity, or opt for milder varieties like the sweet banana pepper. For those concerned about blood sugar, the natural sugars are minimal, but portion control is still advisable.
Key benefits
- Low in calories and fat, making it ideal for weight management
- Good source of dietary fiber, supporting digestive health
- Contains vitamin C, an antioxidant that supports immune function
- Provides a mild heat that can be enjoyed by most palates
- Versatile for both raw and cooked preparations
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Banana peppers are often pickled and used as a topping on pizzas and sandwiches in the United States, but they are also a staple in Italian-American cuisine, where they are known as 'pepperoncini' and are commonly served alongside antipasto platters.
Full nutrition (USDA data · scales with serving)
| Water | 91.8 g |
| Energy | 27.0 kcal |
| Energy | 113 kj |
| Protein | 1.7 g |
| Total lipid (fat) | 0.45 g |
| Ash | 0.73 g |
| Carbohydrate, by difference | 5.3 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 1.9 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 32.0 mg |
| Potassium, K | 256 mg |
| Sodium, Na | 13.0 mg |
| Zinc, Zn | 0.25 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.10 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 82.7 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.36 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 7.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 184 ug |
| Carotene, alpha | 39.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 340 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.69 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.24 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 3.0 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 1.0 mg |
| Beta-sitosterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Peppers, sweet, red, canned, solids and liquids — USDA does not publish this profile for Pepper.
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.03 g |
| Leucine | 0.04 g |
| Lysine | 0.04 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.03 g |
| Arginine | 0.04 g |
| Histidine | 0.02 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.11 g |
| Glutamic acid | 0.11 g |
| Glycine | 0.03 g |
| Proline | 0.04 g |
| Serine | 0.03 g |
FAQ
Are banana peppers spicy?
Banana peppers are generally mild, with a Scoville Heat Unit (SHU) range of 0-500, making them much milder than jalapeños. However, heat levels can vary slightly by variety and growing conditions.
Can banana peppers be eaten raw?
Yes, banana peppers can be eaten raw, offering a crisp texture and tangy flavor. They are often sliced and added to salads, sandwiches, or used as a garnish.
How are banana peppers different from pepperoncini?
While both are mild and tangy, banana peppers are typically sweeter and less acidic than pepperoncini. Pepperoncini are often pickled and used in Mediterranean and Italian dishes, whereas banana peppers are more common in American cuisine.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.27 kcal/g · 25% calories from protein · 3.4 g fiber · 1.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.