The Calories In Banana Peppers

A long, slender pepper species that loosely resembles the appearance of the ever-popular banana fruit, banana peppers can add zest to your diet and nutrients to your body. Available in both sweet and spicy forms, this distinctively shaped pepper adds pizzazz to pizza and plays a key culinary role in a variety of southern dishes, including Cajun food.

Calories

Banana pepper calorie load varies, depending upon the size of the pepper. According to the U.S. Department of Agriculture's National Nutrient Database, 4-, 4.5- and 5-inch-long banana peppers contain 9, 12 and 20 calories, respectively. One cup of banana peppers provides 33 calories.

Low-calorie Serving Suggestions

Utilize sliced banana peppers instead of salt as a spice for flavoring low-calorie meat dishes such as baked chicken or fish. If you crave a hearty vegetable stir fry, consider sautéing long, slender strips of sweet banana peppers in olive oil with young potatoes, carrots, zucchini and chopped onions. Top the dish with your favorite spices and a sprinkling of low-calorie goat cheese.

Considerations

With a single large one capable of providing up to 2.5 g, banana peppers are rich in dietary fiber. Banana peppers also provide a variety of other essential vitamins and minerals, including vitamins A, C and E, folate, niacin, calcium and potassium. Younger banana peppers tend to have a paler appearance and milder flavor, while older banana peppers take on a brighter color and more intense taste, notes Chef Charles Mattocks, coauthor of "Eat Cheap but Eat Well."