Nutrition for Jalapeno

Calories, Protein, Vitamins and More

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Jalapeno Nutrition Summary

One cup of jalapeno (90 grams or 0.2 lb) contains 26 calories and 0.8 grams of protein. Jalapeno consist of 92% water, 7% carbohydrates, and less than 1% of protein or fat.

Jalapeno is an excellent source of many nutrients, including dietary fiber, Vitamin C, potassium and Vitamin B6. It also contains significant amounts of Vitamin K.

In one cup of jalapeno:

  • Calories: 26
  • Protein: 0.8 g
  • Sugar: 3.7 g
  • Dietary fiber: 2.5 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
  • Sodium: 2.7 mg
There is no significant amounts of cholesterol in jalapeno.

See the Jalapeno Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Peppers, jalapeno, raw.

Calories in Jalapeno

Jalapeno has 26 calories per cup or 29 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

80 percent of calories in jalapeno are from carbohydrates, 11% of calories are from protein and 9% of calories are from fat.

Calories from Carbs

The majority, or 80% of the calories in jalapeno are from carbohydrates. The carbs in jalapeno are mostly in the form of dietary fiber and sugar (40% and 60%). An excellent high-fiber food, a single cup of jalapeno contains 10% of recommended daily values or 2.5 grams of dietary fiber.

  • Dietary fiber: 2.5 g
  • Sugar: 3.7 g
There is no significant amounts of starch in jalapeno.

Calories from Fat

A small portion, or 9% the calories in jalapeno are from fat. Jalapeno is very low in total fat, with 0.3 grams per cup. It also is cholestrol free. Most of the fat in jalapeno are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in jalapeno.

Omega-6 in Jalapeno

A source of omega-6 fatty acids, every cup of jalapeno contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in jalapeno comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.06 g

Calories Similar to Jalapeno

Some other vegetables with similar calories to jalapeno by weight:

Protein in Jalapeno

One cup of jalapeno has 0.8 grams of protein or about 2% of daily recommended intake. Jalapeno is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.82 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in jalapeno.

Protein Similar to Jalapeno

Some other vegetables with similar amounts of protein to jalapeno by weight:

Vitamins and Minerals in Jalapeno

An good source of many nutrients, jalapeno contains abundant amounts of Vitamin C, potassium and Vitamin B6. In fact, a single cup of jalapeno contains 142% of recommended daily values or 106.7 mg of Vitamin C.

Vitamins in jalapeno (1 cup):
  • Vitamin a: 48.6 ug
  • Riboflavin: 0.1 mg
  • Niacin: 1.2 mg
  • Vitamin b6: 0.4 mg
  • Vitamin c: 106.7 mg
  • Vitamin e: 3.2 mg
  • Folate: 24.3 ug
  • Vitamin k: 16.7 ug
Minerals in jalapeno (1 cup):
  • Calcium: 10.8 mg
  • Potassium: 223.2 mg
  • Iron: 0.2 mg
  • Magnesium: 13.5 mg
  • Zinc: 0.1 mg
  • Selenium: 0.4 ug
  • Phosphorus: 23.4 mg
  • Manganese: 0.1 mg
  • Choline: 6.8 mg
There is no significant amounts of copper, thiamin, pantothenic acid or vitamin b12 in jalapeno.

Similar to Jalapeno for Vitamin C

Here are some other vegetables with similarly abundant amounts of Vitamin C to jalapeno:

Flavonoids and Carotenoids in Jalapeno [3]

Jalapeno contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids luteolin and quercetin. In one cup of jalapeno:

  • beta-carotene: 505 ug
  • alpha-carotene: 60 ug
  • lutein + zeaxanthin: 775 ug
  • luteolin: 1.21 mg
  • Quercetin: 4.56 mg

Jalapeno Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Jalapeno in Cooking

Jalapeno is in the top 10% of most popular ingredients for recipes. Jalapeno can be consumed raw and is often seeded, chopped, minced or sliced before cooking or serving. Most recipes call for one or two jalapenos.

Friends and Relatives of Jalapeno

Foods commonly cooked with jalapeno:

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