Peppers are a popular vegetable consumed worldwide for their delicious flavor and versatility in many dishes. While not typically considered a top protein source, some people wonder if peppers have a decent amount of protein. This article will dive into the protein content of different types of peppers and how they compare to other high protein foods. We’ll also look at the health benefits of peppers and their overall nutrition profile. Read on to learn all about the protein in peppers!
Protein Content of Different Peppers
The protein content in peppers can vary slightly depending on the specific type. Here is an overview of the protein found in popular pepper varieties (1):
Bell Peppers
One raw bell pepper (about 149 grams) contains (2):
– Calories: 37
– Protein: 1.2 grams
– Carbs: 8.7 grams
– Fat: 0.4 grams
This equates to only around 2-3% of the calories coming from protein.
Banana Peppers
One raw banana pepper (about 33 grams) contains (3):
– Calories: 12
– Protein: 0.4 grams
– Carbs: 2.8 grams
– Fat: 0.1 grams
Like bell peppers, only 2-3% of the calories in banana peppers come from protein.
Poblano Peppers
One raw poblano pepper (about 40 grams) contains (4):
– Calories: 14
– Protein: 0.5 grams
– Carbs: 3.3 grams
– Fat: 0.1 grams
Poblanos have a similar protein density as bell peppers and banana peppers.
Jalapeño Peppers
One raw jalapeño pepper (about 8 grams) contains (5):
– Calories: 4
– Protein: 0.1 grams
– Carbs: 1 gram
– Fat: 0.02 grams
Jalapeños are very low in calories and protein. About 2-3% of the calories come from protein.
Cherry Peppers
One raw cherry pepper (about 15 grams) contains (6):
– Calories: 6
– Protein: 0.1 grams
– Carbs: 1.5 grams
– Fat: 0.1 grams
Like jalapeños, cherry peppers are low in calories and protein density.
Habanero Peppers
One raw habanero pepper (about 8 grams) contains (7):
– Calories: 8
– Protein: 0.2 grams
– Carbs: 2 grams
– Fat: 0.1 grams
Spicy habanero peppers have a similar protein content as jalapeños and cherry peppers per pepper.
Serrano Peppers
One raw serrano pepper (about 5 grams) contains (8):
– Calories: 3
– Protein: 0.1 grams
– Carbs: 0.7 grams
– Fat: 0.02 grams
Serrano peppers are very low in calories and protein. About 2-3% of the calories come from protein.
Anaheim Peppers
One raw Anaheim pepper (about 40 grams) contains (9):
– Calories: 13
– Protein: 0.5 grams
– Carbs: 3.1 grams
– Fat: 0.1 grams
Anaheim peppers have a similar protein density as other larger peppers like poblanos.
Tabasco Peppers
One raw tabasco pepper (about 5 grams) contains (10):
– Calories: 2
– Protein: 0.1 grams
– Carbs: 0.4 grams
– Fat: 0.02 grams
Tabasco peppers are very low in calories and protein like other small hot peppers.
How Much Protein is in Peppers?
As you can see, most raw peppers only contain about 1 gram of protein per pepper or less.
A typical serving size of peppers is around 1 cup raw chopped, which contains (11):
– Calories: 30
– Protein: 1-2 grams
– Carbs: 7 grams
– Fiber: 2 grams
So a serving of peppers only provides about 3-7% of the calories from protein.
While peppers contain some essential amino acids, their protein content is relatively low compared to foods typically considered good sources of protein.
Comparing Peppers to High Protein Foods
Here’s how the protein in a 1 cup serving of raw peppers compares to high protein foods (12, 13, 14):
| Food | Serving Size | Protein (grams) |
|---|---|---|
| Raw Bell Peppers | 1 cup chopped | 1-2 |
| Cooked Chicken Breast | 3 ounces | 26 |
| Cottage Cheese | 1 cup | 28 |
| Black Beans | 1 cup | 15 |
| Tofu | 1/2 cup | 10 |
| Greek Yogurt | 1 cup | 15-20 |
As you can see, common high protein foods like meat, eggs, dairy, beans, and soy foods contain far more protein per serving than peppers.
While peppers do provide some protein, most people would need to eat very large quantities to meet protein needs from peppers alone. They are better thought of as a source of vitamins, minerals, and antioxidants rather than protein.
Protein and Fullness
Protein is considered the most filling macronutrient and helps keep you feeling satisfied between meals (15).
Since peppers are low in protein, they likely won’t provide as much lasting fullness as high protein foods. However, they can still be part of a balanced meal that contains protein from other sources.
Pairing peppers with high protein foods like chicken, fish, eggs, cheese, or beans can help increase satisfaction from meals and snacks.
Health Benefits of Peppers
While not great sources of protein, peppers still offer many benefits:
Rich in Vitamins and Minerals
Peppers are an excellent source of vitamin C, vitamin A (through beta-carotene), and potassium.
Here are the percentages of the daily values for these nutrients in 1 cup of raw red bell pepper (16):
– Vitamin C: 317% DV
– Vitamin A: 42% DV
– Potassium: 5% DV
They also contain decent amounts of B vitamins like folate and vitamin B6.
High Antioxidant Content
Peppers are rich in antioxidants like carotenoids, flavonoids, and capsaicin that can help reduce inflammation and oxidative stress in the body (17).
Some research shows that eating peppers, especially red varieties, may protect against certain cancers and cognitive decline (18, 19).
May Benefit Blood Sugar Control
Some studies suggest that capsaicin, the compound that gives hot peppers their heat, may help improve insulin sensitivity and blood sugar regulation (20).
However, more research is needed to confirm effects on diabetes and metabolic health.
Can Help Reduce Hypertension
The combination of antioxidants, vitamins, minerals, and plant compounds in peppers may help relax blood vessels and support healthy blood pressure (21).
One study found small but significant decreases in blood pressure from consuming fresh chili peppers (22).
How to Add More Peppers to Your Diet
Here are some easy ways to eat more peppers and reap their nutritional benefits:
– Chop raw peppers to add crunch and flavor to salads, omelets, and sandwiches.
– Saute peppers with onions and garlic and add to stir fries, fajitas, pasta dishes, and pizzas.
– Grill or roast peppers as a tasty side dish at BBQs and cookouts.
– Add sliced peppers to your favorite tacos, burritos, wraps, and quesadillas.
– Stuff peppers with whole grains, beans, meat, cheese, or egg bakes.
– Use peppers in chunky salsas and sauces to top meats, eggs, fish, and potatoes.
– Pickle peppers for an easy homemade snack.
– Add hot sauce or chopped peppers to soups, chilis, and broth-based dishes.
Conclusion
While peppers contain a small amount of protein, they are low compared to protein-rich foods like meats, dairy, legumes, and soy products.
One cup of chopped raw peppers only provides about 1-2 grams of protein. Their protein content accounts for just 2-7% of total calories.
Peppers are better known for their high antioxidant content, vitamins, minerals, and potential health benefits. They can be enjoyed as part of an overall healthy diet, along with high protein foods to help meet needs.
Adding peppers to meals and snacks can give a flavor and nutrition boost. Their bright colors, crunchy texture, and versatility make them a tasty low protein vegetable option.