Peppers, serrano, seeded, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
The serrano pepper is a small, vibrant green chili with a crisp, juicy texture and a clean, fiery heat that builds on the tongue. When raw and seeded, its sharp bite is tempered, leaving a bright, grassy flavor with a lingering warmth. Nutritionally, it's a low-calorie powerhouse, delivering a notable 2.5g of fiber per 100g to aid digestion.
Calorie split: 12% protein · 84% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love serranos for their reliable, bright heat and crisp texture, which elevates salsas, tacos, and stir-fries without overwhelming other ingredients. They are a staple in Mexican cuisine, valued for their versatility in both raw and cooked applications.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the intense capsaicin heat, which can cause digestive discomfort or a burning sensation for those with sensitive stomachs or conditions like GERD. To counteract this, start with small amounts, remove the seeds and membranes (which contain most of the capsaicin), and pair the peppers with cooling dairy like yogurt or cheese, or starchy foods like rice or tortillas.
Key benefits
- Excellent source of dietary fiber (2.5g per 100g)
- Very low in calories (29 kcal per 100g)
- Contains capsaicin, a compound linked to metabolism support
- Rich in vitamin C, an antioxidant for immune health
- Adds significant flavor without added fat or sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'serrano' comes from the Spanish word for 'mountain range' (sierra), as these peppers are traditionally grown in the mountainous regions of Puebla and Hidalgo, Mexico.
Full nutrition (USDA data · scales with serving)
| Water | 92.4 g |
| Energy (Atwater General Factors) | 29.2 kcal |
| Nitrogen | 0.14 g |
| Protein | 0.86 g |
| Total lipid (fat) | 0.14 g |
| Ash | 0.49 g |
| Carbohydrate, by difference | 6.1 g |
| Fiber, total dietary | 2.5 g |
| Sugars, Total | 2.5 g |
| Sucrose | 0.00 g |
| Glucose | 1.3 g |
| Fructose | 1.2 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Calcium, Ca | 12.9 mg |
| Iron, Fe | 0.06 mg |
| Magnesium, Mg | 12.7 mg |
| Phosphorus, P | 24.3 mg |
| Potassium, K | 225 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.13 mg |
| Vitamin C, total ascorbic acid | 94.6 mg |
| Vitamin B-6 | 0.39 mg |
| Biotin | 2.1 ug |
| Folate, total | 28.2 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 hot is a serrano pepper compared to a jalapeño?
Serranos are typically 2-3 times hotter than jalapeños, ranging from 10,000 to 25,000 Scoville Heat Units (SHU) compared to a jalapeño's 2,500 to 8,000 SHU.
Should I remove the seeds and membranes before eating raw?
Yes, if you want to reduce the heat. The seeds and white membranes contain the highest concentration of capsaicin. Removing them will give you the pepper's flavor with a milder kick.
What's the best way to store fresh serrano peppers?
Store them unwashed in a paper bag or a perforated plastic bag in the refrigerator's crisper drawer. They will typically last for 1-2 weeks. You can also freeze them whole for longer storage.
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 0.29 kcal/g · 12% calories from protein · 2.5 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.