Spices, pepper, black
Whole food · Spices and Herbs
Photo: Wikipedia
Black pepper is the dried berry of the Piper nigrum vine, prized for its sharp, pungent bite and woody aroma. Its coarse or fine grind adds a signature heat to dishes, while its nutritional profile is notable for an exceptionally high fiber content.
Calorie split: 13% protein · 78% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love black pepper for its ability to instantly elevate and add complexity to almost any savory dish, from eggs to steak. Its cultural significance as the 'King of Spices' and its historical role in global trade make it a pantry staple worldwide.
⚠️ Watch-outs & how to enjoy it better
In large amounts, its intense heat can irritate the mouth or digestive tract for some individuals. To counteract this, use it as a finishing spice or pair it with cooling dairy like yogurt or cream, and always start with a small pinch to taste.
Key benefits
- Rich in dietary fiber, supporting digestive health
- Contains piperine, which may enhance nutrient absorption
- Provides antioxidants that combat free radicals
- May have anti-inflammatory properties
- Low in fat and sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The compound piperine in black pepper can increase the bioavailability of curcumin (from turmeric) by up to 2,000%, which is why they are often paired together in cooking.
Full nutrition (USDA data · scales with serving)
| Water | 12.5 g |
| Energy | 251 kcal |
| Energy | 1050 kj |
| Protein | 10.4 g |
| Total lipid (fat) | 3.3 g |
| Ash | 4.5 g |
| Carbohydrate, by difference | 64.0 g |
| Fiber, total dietary | 25.3 g |
| Total Sugars | 0.64 g |
| Sucrose | 0.02 g |
| Glucose | 0.24 g |
| Fructose | 0.23 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.15 g |
| Calcium, Ca | 443 mg |
| Iron, Fe | 9.7 mg |
| Magnesium, Mg | 171 mg |
| Phosphorus, P | 158 mg |
| Potassium, K | 1329 mg |
| Sodium, Na | 20.0 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 1.3 mg |
| Manganese, Mn | 12.8 mg |
| Selenium, Se | 4.9 ug |
| Fluoride, F | 34.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.18 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 0.29 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 11.3 mg |
| Betaine | 8.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 27.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 310 ug |
| Carotene, alpha | 12.0 ug |
| Cryptoxanthin, beta | 25.0 ug |
| Vitamin A, IU | 547 iu |
| Lycopene | 20.0 ug |
| Lutein + zeaxanthin | 454 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 6.6 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.85 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 164 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.10 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.09 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.53 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.33 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.74 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.08 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.65 g |
| MUFA 18:1 c | 0.65 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.00 g |
| PUFA 18:2 | 0.69 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.15 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.15 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 |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 18:1 t | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 92.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.24 g |
| Isoleucine | 0.37 g |
| Leucine | 1.0 g |
| Lysine | 0.24 g |
| Methionine | 0.10 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.48 g |
| Valine | 0.55 g |
| Arginine | 0.31 g |
| Histidine | 0.16 g |
| Alanine | 0.62 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.44 g |
| Proline | 1.4 g |
| Serine | 0.41 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the difference between black, white, and green pepper?
They all come from the same plant. Black pepper is picked unripe and dried, white pepper is the seed with the outer layer removed, and green pepper is picked unripe and preserved to retain its color.
Is freshly ground pepper better than pre-ground?
Yes, freshly ground pepper has a more potent aroma and flavor because its volatile oils dissipate quickly once ground. Pre-ground pepper loses potency over time.
Can black pepper be used in sweet dishes?
Absolutely. It pairs surprisingly well with fruits like strawberries and watermelon, and is a key ingredient in some spice cakes and chocolates, adding a warm, spicy note.
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 2.51 kcal/g · 17% calories from protein · 25.3 g fiber · 0.6 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.