Hot Pepper Nutrients

Hot peppers, also known as chilies, originated in South and Central America and were brought to Europe by Columbus in the 15th century. Now, these peppers add spice and flavor to many different cuisines, including Central and South American cooking, Chinese Sichuan dishes and Cajun meals. Their nutrient content varies with type as well as being influenced by growing conditions, such as the minerals present in the soil where they are grown.

Types

Hot peppers belong to the family capsicum but may differ in size, shape, color and degree of spice. Cayenne and jalapeno are red and green members, respectively, of the species Capsicum annuum. Capsicum frutescens includes tabasco peppers and Thai chilies. The hottest peppers, such as Scotch bonnet and habanero, belong to the species Capsicum chinense.

Macronutrients

Hot peppers are typically a low-calorie food. A single 14 g jalapeno has only four calories, and a red pepper weighing 45 g has 18 calories. Hot peppers contain carbohydrates and protein but are typically low in fat. Hot peppers contain dietary fiber and are cholesterol-free.

Micronutrients

Hot peppers contain different levels of nutrients depending on their variety and color. Most red hot peppers are high in vitamin C and vitamin A. A single red chili pepper contains about 65 mg of vitamin C, which is more vitamin C per g than in an orange. All hot peppers contain vitamin B6, potassium, calcium, phosphorus, manganese, thiamine, pantothenic acid, folate, choline, iron and magnesium.

Capsaicin

Capsaicin, the compound responsible for the pungency of hot peppers, is made up of 15 capsaicinoids, which can be present in different levels depending on the type of pepper. Pungency is measured on the Scoville heat unit scale. Mild peppers such as jalapenos rate around 2,000 to 6,000 Scoville units. Cayenne peppers can measure up to 25,000 Scoville units. Tabasco peppers typically measure between 60,000 and 80,000 Scoville units. The hottest peppers, with the highest levels of capsaicin, have Scoville values in excess of 300,000 Scoville units. Capsaicin may help heart health, aid in the prevention of ulcers and clear nasal passageways during respiratory illness.

Other Phytochemicals

Besides capsaicin, hot peppers contain other phytochemicals that can benefit health. Red peppers are particularly high in beta-carotene, an antioxidant carotenoid associated with eye health. Hot peppers also contain the carotenoids beta-cryptoxanthin, lutein and zeaxanthin. Flavonoid phytochemicals such as quercetin, kaempferol and luteolin are also present in hot peppers. These flavonoids act as antioxidants in the body and confer protection against cancer.