Does Chili Count as 5 A Day? Exploring the Nutritional Value

October 9, 2025 •

4 min read

According to the NHS, an adult portion of fruit or vegetables is 80g, making it easier than many think to achieve the recommended daily intake. This is great news for fans of spicy food, as chilli peppers, a fruit belonging to the capsicum genus, can be a flavorful and nutritious part of this goal. So, does chili count as 5 A Day? The answer is a bit spicy, depending on how much you use and what form it's in.

Quick Summary

Chili peppers contribute to the 5 A Day target due to their vitamin and antioxidant content, but the serving size is important. While fresh or powdered chili adds nutritional value, it takes a large amount to equal a full 80g portion. When incorporated into dishes with other vegetables, like beans and tomatoes, chili helps create a nutritionally dense meal.

Key Points

Serving Size Matters: A single chili pepper is typically too small (less than 80g) to count as a full '5 A Day' portion on its own.
Chili Peppers Are Nutrient-Rich: Despite their small size, fresh chili peppers are packed with high levels of Vitamin C, Vitamin A, and powerful antioxidants like capsaicin.
Contributes as Part of a Meal: The most effective way for chili to contribute is when it's incorporated into a larger dish that contains other vegetables, such as a stew, curry, or chili con carne.
Maximizing Contribution: Combining chili with other qualifying foods like canned tomatoes, beans, and additional vegetables ensures a meal effectively adds to your daily fruit and vegetable count.
Fresh vs. Processed: Fresh chilies offer the highest concentration of certain vitamins, but canned tomatoes and beans used in chili dishes still count towards the target.
Health Benefits Beyond 5 A Day: Beyond the '5 A Day' count, chili peppers offer anti-inflammatory, antioxidant, and metabolism-boosting benefits, thanks to compounds like capsaicin.

Understanding the '5 A Day' Guideline

The '5 A Day' campaign encourages people to eat at least five 80g portions of a variety of fruits and vegetables daily for better health. This initiative is based on the significant health benefits associated with consuming more produce, such as a reduced risk of heart disease and certain cancers. However, understanding what constitutes a portion can sometimes be confusing. For instance, while most fresh, frozen, and canned produce counts, certain items like potatoes and fruit juice have specific rules. This leads to the popular question about chili: does a dash of chili powder in a stew or a few fresh slices in a stir-fry really make a difference?

The Botanical Truth: Chili is a Fruit

Botanically, chili peppers are classified as fruits because they are the seed-bearing structures of flowering plants in the Capsicum genus. This places them in the same family as tomatoes and bell peppers. While this botanical fact is interesting, for nutritional purposes, they are used more like a spice or vegetable. The amount of chili typically consumed in a meal is often much smaller than the 80g required for a standard '5 A Day' portion.

Chili's Rich Nutritional Profile

Despite the small serving size, chili peppers are a nutritional powerhouse. They are particularly rich in antioxidants and vitamins, especially vitamin C, which is crucial for immune function and wound healing. Other important nutrients include Vitamin A, Vitamin B6, potassium, and copper. The capsaicin that gives chili its heat is also a potent antioxidant with anti-inflammatory properties.

A serving of 1 tablespoon (15g) of raw chili contains:

Calories: 6
Water: 88%
Protein: 0.3g
Carbs: 1.3g
Fiber: 0.2g
Fat: 0.1g

Making Chili Count Towards Your 5 A Day

The key to counting chili towards your '5 A Day' lies in how you incorporate it into a larger meal. While a single tablespoon won't meet the 80g requirement on its own, it can contribute when part of a dish packed with other vegetables. For example, a spicy homemade chili con carne recipe can easily include multiple portions of vegetables.

To maximize your intake, consider these methods:

Bulk up with beans and tomatoes: Beans and pulses can contribute one portion, regardless of the quantity eaten, due to their different nutritional profile. Canned tomatoes and tomato purée also count, and cooking tomatoes increases the bioavailability of the antioxidant lycopene.
Add extra vegetables: Stir-frying or adding extra vegetables like carrots, bell peppers, or sweet potatoes to your chili, stew, or curry significantly increases the vegetable content.
Use it as a flavor booster: While the chili itself may be a small part, its flavor encourages you to create more plant-rich dishes that help you meet your goal.

The Role of Different Chili Forms


Type of Chili	Contribution to 5 A Day	Nutritional Impact	Best For...
Fresh Chili	Direct contribution, but small volume.	Highest in Vitamin C and antioxidants.	Sauces, garnishes, curries, and stir-fries.
Chili Powder	Indirect contribution. Adds flavor to vegetable-rich meals.	Concentrated capsaicin and antioxidants.	Seasoning, dry rubs, chili con carne.
Chili Flakes	Minimal direct contribution due to small quantity used.	Capsaicin and some antioxidants.	Adding heat to pasta, pizza, and soups.
Tinned Chili (Canned)	Can contribute multiple portions, depending on ingredients.	Variable, but cooked tomatoes and beans add significant nutrition.	Quick, ready-made meals and sauces.

The Takeaway: How to Use Chili Wisely

So, can a chili pepper count as one of your '5 A Day'? In a realistic culinary context, a single chili pepper is unlikely to reach the 80g serving size. However, the dish that includes chili can easily and substantially contribute. The fresh pepper itself is a small but mighty addition, packing a high concentration of vitamins and antioxidants into a tiny package. By using chili as a catalyst to create delicious, vegetable-heavy meals like stews, curries, and sauces, you can effectively boost your nutrient intake and meet your '5 A Day' target. It’s not just about the one pepper, but the entire, well-rounded, and flavorful dish it helps to create.

A Final Thought on Pungency

It's worth noting that the nutritional benefits of chili, particularly the antioxidant content, are often higher in red, mature peppers compared to green, immature ones. However, the heat intensity from capsaicin is a separate factor. Start with smaller, milder varieties if you are not used to spicy food and gradually increase your intake. Listen to your body and find a balance that works for your digestive system.

Conclusion

The question, "does chili count as 5 A Day?" has a nuanced answer: while an individual chili is too small to be a full portion, it is a legitimate and healthy component of the vegetable-based dishes that contribute to your daily intake. From enhancing flavor to boosting antioxidant levels, chili is a valuable ingredient in a healthy nutrition diet. By focusing on incorporating it into meals rich with other fruits and vegetables, you can enjoy its flavor and health benefits while easily meeting your '5 A Day' targets. NHS information can provide further guidance on portion sizes and qualifying produce.

Frequently Asked Questions

No, a single chili pepper is much smaller than the 80g portion size required to count as a full portion of your 5 A Day. While it is a fruit and contributes to your nutrient intake, you would need a large quantity to meet the requirement.

Chili powder contains the concentrated nutrients of chili peppers, but the small quantity used in cooking means it doesn't count as a portion. However, it's a great way to add flavor and encourage eating vegetable-dense meals that do count.

The best way is to add chili to dishes that are already rich in vegetables. For example, a homemade chili con carne with canned tomatoes and beans, or a vegetable stir-fry with peppers, carrots, and broccoli, uses chili to enhance flavor while building a meal that counts towards your goal.

Yes, beyond contributing to your '5 A Day', chili peppers contain capsaicin, which offers health benefits like boosting metabolism, providing antioxidant support, and anti-inflammatory properties.

Yes, nutritional values can vary. Red, ripe chili peppers, for instance, tend to have higher levels of Vitamin C and certain antioxidants compared to green, unripe ones.

Eating too much spicy chili can cause digestive upset in some people, particularly those with sensitive stomachs or conditions like acid reflux. It's recommended to consume chili in moderation and as part of a balanced diet.

Yes, canned tomatoes count, and cooking them increases the beneficial antioxidant lycopene. Canned beans and pulses also count as one portion per day, regardless of the quantity.