How many calories are in one green chili pepper?

November 21, 2025 •

4 min read

According to nutritional data, a single green chili pepper weighing approximately 45 grams contains around 18 calories. This low-calorie count, combined with its high vitamin content and metabolism-boosting capsaicin, makes it a healthy addition to many diets.

Quick Summary

One green chili pepper contains a very low number of calories, making it a healthy and flavorful addition to meals. They are rich in vitamins, antioxidants, and the compound capsaicin, which can help boost metabolism and support weight management.

Key Points

Low Calorie: One medium green chili pepper typically contains around 18 calories, making it a negligible addition to your daily intake.
Nutrient-Rich: Despite being low-calorie, green chilies are high in beneficial nutrients, including vitamins A, C, and B6.
Contains Capsaicin: The compound capsaicin gives green chilies their heat and can help boost metabolism and burn calories.
Supports Weight Management: Their low calorie density and metabolism-boosting effects make them a good option for those managing their weight.
Rich in Antioxidants: Green chilies are loaded with antioxidants that protect against free radical damage and boost the immune system.
Aids Digestion: The dietary fiber in green chilies helps promote healthy digestion and can prevent issues like constipation.
Important for Skin Health: The high vitamin C content supports collagen production, contributing to healthy and glowing skin.
Enhances Flavor: Adding green chilies allows you to flavor your food intensely without adding significant calories or fat.

Green Chili: A Low-Calorie Flavor Enhancer

Green chili peppers are a vibrant, versatile ingredient used in cuisines worldwide to add heat and flavor. Despite their potent taste, they are incredibly low in calories, making them a popular choice for those watching their weight. The exact number of calories can vary slightly based on size and variety, but a standard medium-sized green chili is a minimal contributor to your daily caloric intake. This makes it an ideal food for calorie-conscious individuals looking to add depth and spice to their dishes without the added guilt.

The Nutritional Profile of Green Chili

Beyond their low-calorie count, green chili peppers are packed with essential vitamins and nutrients. They are an excellent source of Vitamin C, a powerful antioxidant that supports immune function and skin health. They also contain Vitamin A, important for good vision, and Vitamin B6, which plays a role in metabolism. The key compound, capsaicin, is responsible for the pepper's heat and is also linked to various health benefits, including pain relief and appetite control.

Capsaicin: The Metabolism-Boosting Compound

Capsaicin, the active component in green chili, has thermogenic properties. This means it can temporarily increase the body's temperature and speed up metabolism, causing the body to burn calories more efficiently. Research suggests that this effect, while not a miracle cure for weight loss, can contribute positively to a weight management plan when combined with regular exercise and a balanced diet. Capsaicin can also help reduce appetite, leading to lower overall food consumption.

Different Ways to Include Green Chili in Your Diet

There are countless ways to incorporate green chili into your meals, from raw to cooked. Here are a few popular methods:

Raw: Chopped finely and added to salads, salsas, and chutneys for a fresh, spicy kick.
Sautéed: Cooked with other vegetables or meat to infuse flavor into stir-fries, curries, and sauces.
Roasted: Charred over an open flame until the skin is blistered and peeled off, adding a smoky depth to dishes.
Pickled: Preserved in vinegar and spices, creating a tangy and spicy condiment.
Stuffed: A popular preparation in many cuisines where larger chilies are stuffed with fillings and fried or baked.

Green Chili Varieties and Their Calorie Differences

While the calorie count is consistently low across most varieties, it can differ slightly based on the pepper's size and weight. A 100-gram serving of green chili has approximately 40 calories, so a smaller chili will naturally have fewer. For example, a small serrano will have fewer calories than a larger Hatch green chili. The nutrient density, however, remains high regardless of the variety.

The Health Benefits of Green Chili Consumption

Heart Health: Studies suggest that green chili can help reduce blood cholesterol and triglyceride levels, which may lower the risk of heart attacks and strokes.
Digestive Health: The dietary fiber in green chillies promotes healthy digestion and regular bowel movements.
Skin and Hair Health: The rich vitamin C content supports collagen production, vital for healthy, glowing skin and strong hair.
Immune Support: The high level of Vitamin C and antioxidants helps boost the immune system and protect the body from free radicals.
Pain Relief: Capsaicin has been shown to have pain-relieving properties, which can be beneficial for conditions like arthritis.

Comparison Table: Green Chili vs. Other Peppers


Feature	Green Chili	Jalapeño Pepper	Bell Pepper (Green)
Calories (per 100g)	~40 kcal	~29 kcal	~20 kcal
Capsaicin Content	Present (varies by heat)	Present (moderate)	Absent
Flavor	Spicy, pungent	Spicy	Sweet, mild
Vitamin C Content (per 100g)	High (~109 mg)	High (~119 mg)	Very High (~80 mg)
Dietary Fiber (per 100g)	High (~1.5g)	Moderate (~2.8g)	Moderate (~2.1g)

Potential Side Effects and How to Enjoy Moderately

While green chili offers numerous benefits, excessive consumption can lead to side effects like stomach irritation, acid reflux, or diarrhea, especially in sensitive individuals. The key is moderation. Start with small amounts to assess your tolerance and avoid overdoing it. Combining green chilies with other foods can help mitigate any potential discomfort. For individuals with existing digestive issues, it is always wise to consult a healthcare provider before making significant dietary changes.

Conclusion

In conclusion, a single green chili pepper contains a very small number of calories, typically around 18 per medium-sized chili. This minimal caloric impact, combined with a host of beneficial nutrients like vitamins A and C, makes it a valuable addition to a healthy diet. The presence of capsaicin provides an extra boost, aiding in metabolism and appetite control. By incorporating green chilies in moderation, you can enjoy their distinct flavor and reap their considerable health benefits without worrying about your calorie count. Whether raw, cooked, or pickled, green chilies are a smart choice for adding both spice and nutritional value to your meals.

For more information on the health benefits of green chili and other spices, explore reliable nutrition resources like Nutritionix and consult with a nutritionist or healthcare professional for personalized dietary advice.

Frequently Asked Questions

Yes, green chili can help with weight loss due to the capsaicin it contains, which has thermogenic properties that can temporarily increase your metabolism and aid in burning calories. Its low-calorie content also means you can add flavor without increasing your overall calorie intake.

The calorie count of a green chili does not significantly change when cooked. The primary nutritional changes involve potential loss of some heat-sensitive vitamins, like Vitamin C, though the overall calorie count remains very low.

Yes, it is generally safe to consume green chili daily in moderation. However, excessive consumption, especially for individuals with a sensitive stomach, may lead to digestive issues like acid reflux or stomach irritation.

The ideal amount of green chili to consume can vary by individual tolerance. For many, one or two per day is a good amount. Start with a small quantity and see how your body reacts before consuming more.

Canned green chilies can have a lower nutritional value, especially in terms of water-soluble vitamins like Vitamin C, compared to fresh ones. However, they are still very low in calories and can be a convenient option.

While all green chilies are low in calories, the exact number can vary depending on the size and variety. A larger chili will have more calories simply due to its weight, but the caloric density remains low across different types.

Both green and red chilies are very low in calories. Green chilies are often healthier as they have higher water content and maintain more vitamins. As they ripen and turn red, some vitamins change, but the overall calorie count stays minimal.