Green & Red Chile Nutrition

Nutritional Information

Fresh Green Chile Peppers

The following information is for one serving of hot green chile peppers. That would be
about one half cup of hot green chile peppers, or 75 grams. This general information is
for any variety of raw green chile peppers.
Macronutrients: Water: 65.80g, Calories: 30Protein: 1.50 g Carbohydrates: 7.10 g, Fiber:
1.1 g, Sugars: 3.82 g, Total Fat: 0.15 g, Saturated Fat: 0.016 g, Monounsaturated Fat:
0.008 g, Polyunsaturated Fat: 0.082 g, Cholesterol: 0 mg
Micronutrients: Calcium: 14 mg Iron: 0.90 mg Magnesium: 19 mg Phosphorus: 35 mg
Potassium: 255 mg Sodium: 5 mg Zinc: 0.22 mg Vitamin C: 181.9 mg Thiamin: 0.068
mg Riboflavin: 0.068 mg Niacin: 0.712 mg Pantothenic Acid: 0.046 mg Vitamin B6:
0.209 mg Vitamin B12: 0 mcg Folate: 17 mcg Vitamin A, IU: 884 IU Vitamin E: 0.52
mg Vitamin K: 10.7 mcg
Phytonutrients: beta Carotene: 503 mcg beta Cryptoxanthin: 38 mcg Lycopene: 0 mcg
Lutein and Zeaxanthin: 544 mcg

Fresh Red Chile Peppers

The following information is for one serving of red sweet peppers. That would be about
one cup of sliced red sweet peppers, or 92 grams. This general information is for any
variety of sweet red peppers.

Macronutrients: Water: 84.83 g Calories: 24 Protein: 0.91 g Carbohydrates: 5.55 g Fiber:
1.8 g Sugars: 3.86 g Total Fat: 0.28 g Saturated Fat: 0.054 g Monounsaturated Fat: 0.006
g Polyunsaturated Fat: 0.144 g Cholesterol: 0 mg
Micronutrients: Calcium: 6 mg Iron: 0.40 mg Magnesium: 11 mg Phosphorus: 24 mg
Potassium: 194 mg Sodium: 2 mg Zinc: 0.23 mg Vitamin C: 174.8 mg Thiamin: 0.050
mg Riboflavin: 0.078 mg Niacin: 0.901 mg Pantothenic Acid: 0.292 mg Vitamin B6:
0.268 mg Vitamin B12: 0 mcg Folate: 17 mcg Vitamin A, IU: 2881 IU Vitamin E: 1.45
mg Vitamin K: 4.5 mcg
Phytonutrients: beta Carotene: 1494 mcg beta Cryptoxanthin: 451 mcg Lycopene: 283
mcg Lutein and Zeaxanthin: 47 mcg
USDA National Nutrient Database for Standard Reference

Important Vitamins and Minerals found in Chile Peppers

Calcium
Importance: Builds and maintains bones and teeth; regulates heart rhythm; eases
insomnia; helps regulate the passage of nutrients in & out of the cell walls; assists in
normal blood clotting; helps maintain proper nerve and muscle function; lowers blood
pressure; important to normal
kidney function and in current medical research reduces the incidence of colon cancer,
and reduces blood cholesterol levels.
Deficiency Symptoms: May result in arm and leg muscles spasms, softening of bones,
back and leg cramps, brittle bones, rickets, poor growth, osteoporosis ( a deterioration of
the bones), tooth decay, depression.

Iron
Importance: Its major function is to combine with protein and copper in making
hemoglobin. Hemoglobin transports oxygen in the blood from the lungs to the tissues
which need oxygen to maintain basic life functions. Iron builds up the quality of the
blood and increases resistance to stress and disease. It is also necessary for the formation
of myoglobin which is found only in muscle tissue. Myoglobin supplies oxygen to
muscle cells for use in the chemical reaction that results in muscle contraction. Iron also
prevent fatigue and promotes good skin tone.
Deficiency Symptoms: May result in weakness, paleness of skin, constipation, anemia.

Magnesium
Importance: Plays an important role in regulating the neuromuscular activity of the heart;
maintains normal heart rhythm; necessary for proper calcium & Vitamin C metabolism;
converts blood sugar into energy.
Deficiency Symptoms: May result in calcium depletion, heart spasms, nervousness,
muscular excitability, confusion; kidney stones.
Phosphorous
Importance: Works with calcium to build strong bones and teeth. Helps in metabolism.

Potassium
Importance: Works with sodium to regulate the body's waste balance and normalize heart
rhythms; aids in clear thinking by sending oxygen to the brain; preserves proper
alkalinity of body fluids; stimulates the kidneys to eliminate poisonous body wastes;
assists in reducing high blood
pressure; promotes healthy skin.
Deficiency Symptoms: May result in poor reflexes, nervous disorders, respiratory failure,
cardiac arrest, muscle damage.

Vitamin C : is essential in wound healing and in the formation of collagen, a protein
important in the formation of healthy skin, tendons, bones, and supportive tissues.
Deficiency results in defective collagen formation and is marked by joint pains,
irritability, growth retardation, anemia, shortness of breath, and increased susceptibility to
infection.

Vitamin A : has a direct role in vision and is a component of a pigment present in the
retina of the eye. It is essential for the proper functioning of most body organs and also
affects the functioning of the immune system.

Riboflavin or Vitamin B2: is required to complete several reactions in the energy cycle.
Reddening of the lips with cracks at the corners of the mouth, inflammation of the
tongue, and a greasy, scaly inflammation of the skin are common symptoms of
deficiency.

Niacin or nicotinic acid : helps the metabolism of carbohydrates. Prolonged deprivation
leads to pellagra, a disease characterized by skin lesions, gastrointestinal disturbance, and
nervous symptoms.

Vitamin B6 : is a coenzyme for several enzyme systems involved in the metabolism of
proteins, carbohydrates, and fats. No human disease has been found to be caused by a
deficiency of this vitamin. Chronic use of large doses of vitamin B6 can create
dependency and cause complications in the peripheral nervous system.
Folate or folic acid : is necessary for the synthesis of nucleic acids and the formation of
red blood cells. Folic-acid deficiency most commonly causes folic-acid-deficiency
anemia. Symptoms include gastrointestinal problems, such as sore tongue, cracks at the
corners of the mouth, diarrhea, and ulceration of the stomach and intestines. Large doses
of folic acid can cause convulsions and other nervous-system problems.
Tryptophan (Essential Amino Acid)
A natural relaxant, helps alleviate insomnia by inducing normal sleep; reduces anxiety &
depression; helps in the treatment of migraine headaches; helps the immune system; helps
reduce the risk of artery & heart spasms; works with Lysine in reducing cholesterol
levels.
Lysine (Essential Amino Acid)
Insures the adequate absorption of calcium; helps form collagen ( which makes up bone
cartilage & connective tissues); aids in the production of antibodies, hormones &
enzymes. Recent studies have shown that Lysine may be effective against herpes by
improving the balance of nutrients
that reduce viral growth. A deficiency may result in tiredness, inability to concentrate,
irritability, bloodshot eyes, retarded growth, hair loss, anemia & reproductive problems.

Phenylalaine (Essential Amino Acid)
Used by the brain to produce Norepinephrine, a chemical that transmits signals between
nerve cells and the brain; keeps you awake & alert;
reduces hunger pains; functions as an antidepressant and helps improve memory.

The following information is compiled by the Chile Pepper Institute – New Mexico State
University. Copyright© 2008

CHILE NUTRITION

Hot Peppers : Red, Canned
Nutrient Units 1 pepper
45g
Proximates
Protein g 0.657
Carbohydrates g 0.949
Fiber g 0.949
Minerals
Calcium mg 5.110
Iron mg 0.365
Magnesium mg 10.22
Phosphorous mg 12.41
Potassium mg 136.51
Sodium mg 856.29
Vitamins
Vitamin C mg 49.640
Riboflavin mg 0.037
Niacin mg 0.584
Vitamin B-6 mg 0.112
Folate mg 7.300
Vitamin A, IU mg 8681.160
Vitamin A,
RE mg 867.970
Vitamin E mg 0.504
Amino Acids
Tryptophan g 0.009
Lysine g 0.029
Phenyalanine g 0.020

Hot Peppers : Red, Sundried

Nutrient Unit 1 cup 37.0 g
Proximates
Protein g 3.915
Carbohydrates g 25.848
Fiber g 10.619
Minerals
Calcium mg 16.650
Iron mg 2.235
Magnesium mg 32.560
Phosphorous mg 58.830
Potassium mg 691.90
Sodium mg 33.670
Vitamins
Vitamin C mg 11.618
Riboflavin mg 0.446
Niacin mg 3.208
Vitamin B-6 mg 0.300
Folate mg 18.870
Vitamin A, IU mg 9800.5
Vitamin A,
RE mg 980.13
Amino Acids
Tryptophan g 0.050
Lysine g 0.174
Phenyalanine g 0.121
Nutrient Unit 1 cup 37.0 g
Proximates
Protein g 3.915

Jalapeno : Canned, Solids & Liquids

Nutrient Units 1 cup sliced
104g
1 Pepper
22g
Proximates
Protein g 0.957 19.556
Carbohydrates g 4.909 1.038
Fiber g 2.704 0.572
Minerals
Calcium mg 23.92 5.060
Iron mg 1.955 0.414
Magnesium mg 15.60 3.30
Phosphorous mg 18.72 3.96
Potassium mg 200.72 42.46
Sodium mg 1737.84 367.62
Vitamins
Vitamin C mg 10.4 2.20
Riboflavin mg 0.040 0.008
Niacin mg 0.419 0.089
Vitamin B-6 mg 0.198 0.042
Folate mg 14.56 3.080
Vitamin A, IU mg 1768.0 374.0
Vitamin A, RE mg 176.8 37.40
Amino Acids
Tryptophan g 0.016 0.003
Lysine g 0.057 0.009
Phenyalanine g 0.039 0.006

Jalapeno : Raw

Nutrient Unit 1 cup 90g 1 Pepper 14g
Proximates
Protein g 1.215 0.189
Carbohydrates g 5.319 0.827
Fiber g 2.520 0.392
Minerals
Calcium mg 9.00 1.40
Iron mg 0.630 0.098
Magnesium mg 17.10 2.660
Phosphorous mg 27.90 4.340
Potassium mg 193.5 30.10
Sodium mg 0.900 0.140
Vitamins
Vitamin C mg 39.870 6.202
Riboflavin mg 0.051 0.008
Niacin mg 1.005 0.156
Vitamin B-6 mg 0.457 0.071
Folate mg 42.30 6.580
Vitamin A, IU mg 193.5 30.10
Vitamin A, RE mg 19.80 3.083
Amino Acids
Tryptophan g 0.015 0.002
Lysine g 0.055 0.009
Phenyalanine g 0.038 0.006

Hungarian : Raw

Nutrient Units 1 Pepper 27.0g
Proximates
Protein g 0.216
Carbohydrates g 1.804
Minerals
Calcium mg 3.240
Iron mg 0.124
Magnesium mg 4.320
Phosphorous mg 7.830
Potassium mg 54.54
Sodium mg 0.270
Vitamins
Vitamin C mg 25.083
Riboflavin mg 0.021
Niacin mg 0.015
Vitamin B-6 mg 0.295
Folate mg 14.31
Vitamin A, IU mg 37.80
Vitamin A, RE mg 3.780
Amino Acids
Tryptophan g 0.003
Lysine g 0.010
Phenyalanine g 0.007

Pasilla : Dried

Nutrient Units 1 Pepper 7.0g
Proximates
Protein g 0.865
Carbohydrates g 3.579
Fiber g 1.876
Minerals
Calcium mg 6.790
Iron mg 0.688
Magnesium mg 9.100
Phosphorous mg 18.69
Potassium mg 155.54
Sodium mg 6.230
Vitamins
Vitamin C mg 0.448
Riboflavin mg 0.224
Niacin mg 0.502
Vitamin B-6 mg 0.296
Folate mg 11.90
Vitamin A, IU mg 2503.2
Vitamin A, RE mg 250.32

Sweet Peppers : Red, Raw

Nutrient Unit 1 cup (140 g) 1 Large
(164 g)
1 Medium
(119 g)
1 Small
( 74 g)
Proximates
Protein g 1.326 1.460 1.059 0.659
Carbohydrates g 9.581 10.545 7.652 4.758
Fiber g 2.682 2.952 2.142 1.332
Minerals
Calcium mg 13.410 14.760 10.710 6.660
Iron mg 0.685 0.754 0.547 0.340
Magnesium mg 14.900 16.400 11.900 7.400
Phosphorous mg 28.310 31.160 22.610 14.060
Potassium mg 263.730 290.280 210.630 130.980
Sodium mg 2.980 3.280 2.380 1.480
Vitamins
Vitamin C mg 133.057 146.452 106.267 66.082
Riboflavin mg 0.045 0.049 0.036 0.022
Niacin mg 0.758 0.835 0.606 0.377
Vitamin B-6 mg 0.370 0.407 0.295 0.184
Folate mg 32.780 36.080 26.180 16.280
Vitamin A, IU mg 8493.00 9348.00 6783.00 4218.00
Vitamin A, RE mg 849.30 934.800 678.30 421.80
Amino
Acids
Tryptophan g 0.016 0.018 0.013 0.008
Lysine g 0.046 0.064 0.046 0.029
Phenyalanine g 0.040 0.044 0.032 0.020
Sweet Peppers : Green, Raw
Nutrient Units 1 cup 149.0 g 1 lg
164.0 g
1 med
119.0 g
1 small
74.0 g
Proximates
Protein g 1.326 1.460 1.059 0.659
Carbohydrates g 9.581 10.545 7.652 4.758
Fiber g 2.682 2.952 2.142 1.332
Minerals
Calcium mg 13.410 14.760 10.710 6.660
Iron mg 0.685 0.754 0.547 0.340
Magnesium mg 14.900 16.400 11.900 7.400
Phosphorous mg 28.310 31.160 22.610 14.060
Potassium mg 263.730 290.280 210.630 130.980
Sodium mg 2.980 3.280 2.380 1.480
Vitamins
Vitamin C mg 133.057 146.452 106.267 66.082
Riboflavin mg 0.045 0.049 0.036 0.022
Niacin mg 0.758 0.835 0.606 0.377
Vitamin B-6 mg 0.370 0.407 0.295 0.184
Folate mg 32.780 36.080 26.180 16.280
Vitamin A, IU mg 941.680 1036.480 752.080 467.680
Vitamin A,
RE mg 93.870 103.320 74.790 46.620
Amino Acids
Tryptophan g 0.016 0.018 0.013 0.008
Lysine g 0.046 0.064 0.046 0.029
Phenyalanine g 0.040 0.044 0.032 0.020

Sweet Peppers, Yellow, Raw

Nutrients Units 1 Large Pepper (186.0 g) 10 Strips (52.0 g)
Proximates
Protein g 1.860 0.520
Carbohydrates g 11.755 3.286
Fiber g 1.674 0.468
Minerals
Calcium mg 20.460 5.720
Iron mg 0.856 0.239
Magnesium mg 22.320 6.240
Phosphorus mg 44.640 12.480
Potassium mg 394.320 110.240
Sodium mg 3.720 1.040
Vitamins
Vitamin C mg 341.310 94.420
Riboflavin mg 0.047 0.015
Niacin mg 1.655 0.463
Vitamin B-6 mg 0.312 0.087
Folate mg 48.360 13.520
Vitamin A, IU mg 442.680 123.760
Vitamin A, RE mg 44.640 12.480
Amino Acids
Tryptophan g 0.024 0.007
Lysine g 0.082 0.023
Phenylalanine g 0.058 0.016

Sweet Peppers, Red, Frozen, Chopped &
Unprepared

Nutrients Units 1 Package (284 g or 10oz)
Proximates
Protein g 3.067
Carbohydrates g 12.638
Fiber g 4.544
Minerals
Calcium mg 25.560
Iron mg 1.761
Magnesium mg 22.720
Phosphorus mg 48.280
Potassium mg 258.440
Sodium mg 14.200
Vitamins
Vitamin C mg 166.708
Riboflavin mg 0.108
Niacin mg 3.891
Vitamin B-6 mg 0.389
Folate mg 40.044
Vitamin A, IU mg 13524.080
Vitamin A, RE mg 1351.840
Vitamin E mg 1.960
Amino Acids
Tryptophan g 0.040
Lysine g 0.136
Phyenylalanine g 0.094

Sweet Peppers : Green, Frozen,
Chopped & Unprepared

Nutrient Units 1 package 284g
Proximates
Protein g 3.07
Carbohydrates g 12.64
Fiber g 4.54
Minerals
Calcium mg 25.56
Iron mg 1.76
Magnesium mg 22.72
Phosphorous mg 48.28
Potassium mg 258.44
Sodium mg 14.2
Vitamins
Vitamin C mg 166.71
Riboflavin mg 0.108
Niacin mg 3.89
Vitamin B-6 mg 0.389
Folate mg 40.04
Vitamin A, IU mg 1042.28
Vitamin A, RE mg 105.80
Amino Acids
Tryptophan g 0.040
Lysine g 0.136
Phenyalanine g 0.094

Sweet Peppers : Red, Boiled & Drained w/salt

Nutrient Units 1 pepper 73g 1/2 cup 92g
Proximates
Protein g 0.672 84.52
Carbohydrates g 4.891 6.164
Fiber g 0.876 1.104
Minerals
Calcium mg 6.570 8.280
Iron mg 0.336 0.423
Magnesium mg 7.300 9.200
Phosphorous mg 13.14 16.56
Potassium mg 121.18 152.72
Sodium mg 173.7 218.96
Vitamins
Vitamin C mg 124.83 157.32
Riboflavin mg 0.022 0.028
Niacin mg 0.348 0.439
Vitamin B-6 mg 0.170 0.214
Folate mg 11.68 14.72
Vitamin A, IU mg 2744.80 3459.20
Vitamin A, RE mg 274.48 345.92
Amino Acids
Tryptophan g 0.009 0.011
Lysine g 0.030 0.038
Phenyalanine g 0.021 0.027

Sweet Peppers : Red, Boiled & Drained, Without Salt

Nutrients Units 1 Cup strips (135.0 g) ½ Cup (68.0 g)
Proximates
Protein g 1.242 0.626
Carbohydrates g 9.045 4.556
Fiber g 1.620 0.816
Minerals
Calcium mg 12.150 6.120
Iron mg 0.621 0.313
Magnesium mg 13.500 6.800
Phosphorus mg 24.300 12.240
Potassium mg 224.100 112.880
Sodium mg 2.700 1.360
Vitamins
Vitamin C mg 230.850 116.280
Riboflavin mg 0.041 0.020
Niacin mg 0.644 0.324
Vitamin B-6 mg 0.315 0.158
Folate mg 21.600 10.880
Vitamin A, IU mg 5076.0 2556.80
Vitamin A, RE mg 507.60 255.680
Vitamin E mg 0.931 0.469
Amino Acids
Tryptophan g 0.016 0.008
Lysine g 0.055 0.033

Sweet Peppers :Green, Boiled & Drained Without Salt

Nutrients Units 1 Cup strips (135.0 g) ½ Cup chopped
(68.0g)
Proximates
Protein g 1.242 0.626
Carbohydrates g 9.045 4.556
Fiber g 1.620 0.816
Minerals
Calcium mg 12.150 6.120
Iron mg 0.621 0.313
Magnesium mg 13.500 6.800
Phosphorus mg 24.300 12.240
Potassium mg 224.100 112.880
Sodium mg 2.700 1.360
Vitamins
Vitamin C mg 100.440 50.592
Riboflavin mg 0.041 0.020
Niacin mg 0.644 0.324
Vitamin B-6 mg 0.315 0.158
Folate mg 21.600 10.880
Vitamin A, IU mg 799.200 402.560
Vitamin A, RE mg 79.650 40.120
Vitamin E mg 0.931 0.469
Amino Acids
Tryptophan g 0.016 0.008
Lysine g 0.055 0.028
Phenylalanine g 0.039 0.020
Sweet Peppers : Green, Boiled & Drained with Salt
Nutrients Units 1 Pepper (73.0 g) 1/2 Cup Chppd (92.0 g)
Proximates
Protein g 0.672 0.846
Carbohydrates g 4.891 6.164
Fiber g 0.876 1.104
Minerals
Calcium mg 6.570 8.280
Iron mg 0.336 0.423
Magnesium mg 7.300 9.200
Phosphorus mg 13.140 16.560
Potassium mg 121.180 152.720
Sodium mg 173.740 218.960
Vitamins
Vitamin C mg 54.312 68.448
Riboflavin mg 0.022 0.028
Niacin mg 0.348 0.439
Vitamin B-6 mg 0.170 0.214
Folate mg 11.680 14.720
Vitamin A, IU mg 432.160 544.640
Vitamin A, RE mg 43.070 54.280
Amino Acids
Tryptophan g 0.009 0.027
Lysine g 0.030 0.038
Phenylalanine g 0.021 0.027

Sweet Peppers : Red, Canned, Solids & Liquids

Nutrients Units 1 Cup Halves (140.0 g) 1/2 Cup Halves (70.0g)
Proximates
Protein g 1.120 0.560
Carbohydrates g 5.460 2.730
Fiber g 1.680 0.840
Minerals
Calcium mg 57.400 28.700
Iron mg 1.120 0.560
Magnesium mg 15.400 7.700
Phosphorus mg 28.000 14.000
Potassium mg 204.400 102.200
Sodium mg 1916.60 958.300
Vitamins
Vitamin C mg 64.100 32.550
Riboflavin mg 0.042 0.018
Niacin mg 0.770 0.385
Vitamin B-6 mg 0.249 0.125
Folate mg 22.820 11.140
Vitamin A, IU mg 728.0 364.0
Vitamin A, RE mg 72.800 364.000
Amino Acids
Tryptophan g 0.014 0.007
Lysine g 0.050 0.025
Phenylalanine g 0.035 0.018
Sweet Peppers : Green, Canned, Solids &
Liquids
Nutrient Units 1 cup halves 140g
Proximates
Protein g 1.12
Carbohydrates g 5.46
Fiber g 1.68
Minerals
Calcium mg 57.40
Iron mg 1.12
Magnesium mg 15.40
Phosphorous mg 28.80
Potassium mg 204.40
Sodium mg 1916.60
Vitamins
Vitamin C mg 65.10
Riboflavin mg 0.042
Niacin mg 0.770
Vitamin B-6 mg 0.249
Folate mg 22.82
Vitamin A, IU mg 217.00
Vitamin A, RE mg 22.40
Amino Acids
Tryptophan g 0.014
Lysine g 0.050
Phenyalanine g 0.035

Sweet Peppers, Red, Freeze-dried

Nutrients Units 1 Tablespoon (.400 g) 1/4 Cup (1.60g)
Proximates
Protein g 0.072 0.286
Carbohydrates g 0.275 1.099
Fiber g 0.085 0.341
Minerals
Calcium mg 0.536 2.144
Iron mg 0.042 0.166
Magnesium mg 0.752 3.008
Phosphorus mg 1.308 5.232
Potassium mg 12.680 50.720
Sodium mg 0.772 3.088
Vitamins
Vitamin C mg 7.600 30.400
Riboflavin mg 0.005 0.019
Niacin mg 0.030 0.118
Vitamin B-6 mg 0.009 0.036
Folate mg 0.914 3.656
Vitamin A, IU mg 309.044 1236.176
Vitamin A, RE mg 30.904 123.616
Amino Acids
Tryptophan g 0.001 0.004
Lysine g 0.003 0.013
Phenylalanine g 0.002 0.009