FoodScore
0/ 100
Goodvegetable· 100 g

Jalapeno Pepper

Jalapeno peppers score well due to their high vitamin C content and status as a minimally processed whole food, making them a beneficial addition to many diets.

  • A 100g serving of jalapeno peppers provides 100% of the Daily Value for Vitamin C.
  • Jalapeno peppers are a minimally processed whole food, classified as NOVA 1.
  • This vegetable contains 1.73g of fiber per 100g serving, contributing to daily intake.
  • With a FoodScore of 63/100, jalapenos are considered a good nutritional choice.
  • Jalapenos contain zero added sugar and no sodium, aligning with healthy eating patterns.
  • Scores -2 points above the vegetable category average (65/100 across 68 foods).
Fiber
1.73g
6% of Daily Value
Protein
0.62g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Fiber (1.7g)+1
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 63

Jalapeno peppers achieve a FoodScore of 63 out of 100, placing them in the 'Good' category, primarily driven by their strong micronutrient profile and status as an unprocessed food. The most significant bonus comes from their classification as a NOVA 1 food, meaning they are minimally processed, which adds a substantial 10 points to their score. Additionally, a 100g serving provides 100% of the Daily Value for Vitamin C, earning a +2 bonus for micronutrient density. The presence of 1.73g of fiber per 100g also contributes a +1 bonus, supporting digestive health. There are no penalties applied to jalapeno peppers, as they contain no added sugar, saturated fat, or sodium, which are common detractors for other foods. To achieve a higher score, jalapenos would need to provide a more diverse range of micronutrients in significant amounts or a higher protein content, but their current profile makes them a valuable dietary component.

Health benefits

What the nutrients in jalapeno pepper actually do for you, grounded in established dietary science.

Immune System Support

Jalapeno peppers are an excellent source of Vitamin C, a crucial nutrient for immune system function. A 100g serving provides 100% of the Daily Value, making it a significant contributor to your daily intake. Vitamin C acts as an antioxidant, protecting cells from damage, and is involved in various cellular functions of both the innate and adaptive immune systems. Including foods rich in Vitamin C, like jalapenos, can help maintain overall immune health. While Vitamin C is vital, a balanced diet with other vitamins and minerals is also essential for robust immunity.

Digestive Health

The fiber content in jalapeno peppers contributes to healthy digestion. With 1.73g of fiber per 100g, jalapenos can help support regular bowel movements and prevent constipation. Dietary guidelines emphasize the importance of fiber for maintaining a healthy digestive tract and promoting a feeling of fullness. This amount of fiber, while not extremely high, still adds to your daily fiber goals, which are often unmet in the average American diet. Incorporating fiber-rich vegetables like jalapenos can be a simple way to boost your intake.

Antioxidant Properties

Jalapeno peppers contain various compounds that exhibit antioxidant properties, primarily Vitamin C and capsaicinoids. Antioxidants help to neutralize free radicals in the body, which can cause cellular damage and contribute to chronic diseases. The high Vitamin C content, providing 100% DV per 100g, is a key player in this role. While capsaicin, the compound responsible for their heat, is also an antioxidant, the primary benefit from a nutritional standpoint comes from the vitamin content. Consuming a variety of antioxidant-rich foods is a cornerstone of a healthy diet.

Weight Management Support

Jalapeno peppers can be a beneficial addition to a diet focused on weight management. They are very low in calories, with 0 calories per 100g, and contain a modest amount of fiber (1.73g). Foods that are low in calories and provide fiber can help promote satiety, making you feel fuller for longer and potentially reducing overall calorie intake. The capsaicin in jalapenos has also been studied for its potential to slightly increase metabolism, though the effect is generally modest and should not be relied upon as a primary weight loss strategy. They are best used as part of a balanced, calorie-controlled diet.

How to eat it

Jalapeno peppers are a versatile vegetable commonly used in American cuisine to add flavor and a mild to moderate heat. They are typically consumed raw, pickled, or cooked, and can be incorporated into a wide range of dishes. Their crisp texture and distinct taste make them a popular ingredient in salsas, guacamole, and various main courses. A typical serving might be a few slices, but they can be enjoyed in larger quantities depending on individual heat tolerance.

To reduce the heat, remove the seeds and the white pith inside the pepper before use; this is where most of the capsaicin is concentrated.
Store fresh jalapenos in the refrigerator's crisper drawer for up to a week; for longer storage, consider pickling or freezing them.
Incorporate sliced or diced jalapenos into salsas, omelets, stir-fries, or as a topping for tacos and nachos to add a fresh, spicy kick.
When handling jalapenos, especially if cutting many, consider wearing gloves to prevent skin irritation from the capsaicin.
Pair jalapenos with creamy ingredients like avocado or sour cream to help balance the heat and enhance the overall flavor profile of your dish.
Things to keep in mind

While generally safe for consumption, jalapeno peppers can cause digestive discomfort in some individuals, particularly those sensitive to spicy foods. The capsaicin, which gives jalapenos their heat, can irritate the stomach lining, leading to heartburn or indigestion. For individuals with conditions like irritable bowel syndrome (IBS) or acid reflux, consuming large amounts may exacerbate symptoms. It's also important to avoid touching eyes or other sensitive areas after handling jalapenos, as the capsaicin can cause burning sensations. There are no widely documented allergies or significant drug interactions associated with jalapeno peppers at normal serving sizes.

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Reader questions
Are jalapeno peppers healthy?
Yes, jalapeno peppers are considered healthy. They are a low-calorie vegetable packed with Vitamin C, providing 100% of the Daily Value per 100g, and offer a good source of fiber. Their status as a minimally processed whole food (NOVA 1) further contributes to their health benefits, making them a nutritious addition to a balanced diet.
Are jalapeno peppers good for weight loss?
Jalapeno peppers can be beneficial for weight management. They are very low in calories (0 calories per 100g) and contain fiber, which can help promote satiety and reduce overall calorie intake. While the capsaicin may offer a slight metabolic boost, their primary role in weight loss is as a flavorful, low-calorie food that can enhance meals without adding significant energy.
Are jalapeno peppers processed?
No, fresh jalapeno peppers are minimally processed. They are classified as NOVA 1, meaning they are unprocessed or minimally processed foods. This indicates they retain most of their natural nutritional properties and are free from added sugars, unhealthy fats, and artificial ingredients often found in ultra-processed foods.
How can I reduce the heat of a jalapeno pepper?
To significantly reduce the heat of a jalapeno pepper, you should remove the seeds and the white pith (placenta) inside the pepper. These parts contain the highest concentration of capsaicin, the compound responsible for the pepper's spiciness. You can also soak the prepared peppers in cold water for a short period.
What can I use as a substitute for jalapeno peppers?
If you need a substitute for jalapeno peppers, consider other mild to medium-heat peppers. For similar heat and flavor, serrano peppers are a good option, though they are generally spicier. For less heat but similar fresh pepper flavor, bell peppers or poblano peppers can be used, especially if you're looking to avoid the spice entirely.
Do jalapeno peppers have any unique compounds?
Yes, jalapeno peppers are known for containing capsaicin, the compound responsible for their characteristic heat. Capsaicin is also a subject of research for its potential antioxidant and anti-inflammatory properties. While it's the most notable compound, jalapenos also provide a range of vitamins and minerals.
Can eating too many jalapenos be harmful?
Eating too many jalapenos can lead to digestive discomfort such as heartburn, stomach upset, or diarrhea, especially for individuals sensitive to spicy foods. The capsaicin can irritate the digestive tract. While not typically harmful in a severe sense for most people, moderation is key to avoid these uncomfortable side effects.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2747661)Updated 2026-04-20