Peppers, jalapeno, seeded, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
The seeded, raw jalapeño is a crisp, bright green pepper that delivers a clean, grassy heat with a satisfying crunch. Its mild-to-medium spice level and low-calorie profile make it a versatile ingredient for adding a kick to any dish. With just 24 calories per 100g, it's a powerhouse of flavor without the caloric burden.
Calorie split: 10% protein · 84% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People adore jalapeños for their perfect balance of heat and flavor, which can elevate everything from tacos to cream cheese. Their cultural significance in Mexican cuisine and widespread use in global fusion dishes make them a beloved, versatile staple.
⚠️ Watch-outs & how to enjoy it better
The capsaicin in jalapeños can cause digestive discomfort or heartburn for some, especially those with sensitive stomachs. To mitigate this, pair them with dairy like sour cream or yogurt, which neutralizes the heat, or remove the seeds and membranes to reduce spice intensity.
Key benefits
- Excellent source of vitamin C, supporting immune health.
- Rich in capsaicin, which may boost metabolism and reduce inflammation.
- High in fiber, aiding digestion and promoting satiety.
- Low in calories and carbohydrates, ideal for weight management.
- Contains antioxidants like capsaicinoids and carotenoids.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'jalapeño' comes from the Mexican city of Xalapa (Jalapa), the capital of Veracruz, where the peppers were traditionally cultivated.
Full nutrition (USDA data · scales with serving)
| Water | 93.8 g |
| Energy (Atwater General Factors) | 24.1 kcal |
| Nitrogen | 0.10 g |
| Protein | 0.62 g |
| Total lipid (fat) | 0.15 g |
| Ash | 0.35 g |
| Carbohydrate, by difference | 5.1 g |
| Fiber, total dietary | 1.7 g |
| Sugars, Total | 2.7 g |
| Sucrose | 0.00 g |
| Glucose | 1.1 g |
| Fructose | 1.6 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Calcium, Ca | 10.1 mg |
| Iron, Fe | 0.04 mg |
| Magnesium, Mg | 8.9 mg |
| Phosphorus, P | 19.1 mg |
| Potassium, K | 167 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.08 mg |
| Vitamin C, total ascorbic acid | 89.9 mg |
| Vitamin B-6 | 0.27 mg |
| Biotin | 1.2 ug |
| Folate, total | 27.4 ug |
Fat & fatty acid profile (per 100g)
Estimated from Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids — USDA does not publish this profile for Peppers.
| Fatty acids, total saturated | 0.01 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 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.05 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 |
Amino acid profile (per 100g)
Estimated from Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids — USDA does not publish this profile for Peppers.
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.03 g |
| Leucine | 0.05 g |
| Lysine | 0.04 g |
| Methionine | 0.01 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.04 g |
| Arginine | 0.04 g |
| Histidine | 0.02 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.13 g |
| Glutamic acid | 0.12 g |
| Glycine | 0.03 g |
| Proline | 0.04 g |
| Serine | 0.04 g |
FAQ
How do I reduce the heat of a jalapeño?
Remove the seeds and white membranes, as they contain most of the capsaicin. You can also soak the slices in cold water or vinegar for a few minutes to mellow the spice.
Are jalapeños good for weight loss?
Yes, they are very low in calories and high in fiber, which can help you feel full. The capsaicin may also slightly boost metabolism, though the effect is modest.
Can I eat jalapeños raw?
Absolutely! Raw jalapeños have a crisp texture and bright flavor. They are commonly used in salsas, salads, and as a topping for dishes like nachos or burgers.
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 0.24 kcal/g · 10% calories from protein · 1.7 g fiber · 0.0 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.