Chilli peppers are a popular ingredient used in many cuisines around the world. They provide a spicy kick and flavor to dishes. But are chillies high in carbs? This is an important question for people monitoring their carb intake, such as those following low-carb, ketogenic, or diabetic diets. In this article, we will analyze the macronutrient content of different types of chillies and determine whether they are considered high carb foods.
Carbohydrate Content of Chilli Peppers
The main macronutrients found in foods are carbohydrates, protein, and fat. Carbohydrates provide the body with glucose, which is used for energy. They also provide fiber, which promotes digestive health. However, some people aim to limit their carb intake by following low-carb diets like keto.
To determine if a food is high carb, we need to look at the total carbohydrate content per serving. According to the USDA FoodData Central database, the carb content of raw, red chilli peppers is as follows (1):
| Type of Chilli | Total Carb (grams per 100 grams) |
| Jalapeno | 8.8 |
| Cherry | 9.2 |
| Serrano | 7.4 |
| Habanero | 8.3 |
As you can see, the carb content ranges from 7.4-9.2 grams per 100 grams. A serving size is typically around 10-30 grams. So a typical serving would provide about 1-3 grams of carbs.
This carb content is quite low compared to high carb foods like bread, pasta, rice, potatoes, and sweets which provide 15+ grams per serving.
So raw chilli peppers are considered a low carb vegetable.
Net Carbs in Chilli Peppers
When following a very low carb diet like keto, it’s useful to look at net carbs instead of just total carbs.
Net carbs are calculated by subtracting fiber from total carbs, as fiber does not increase blood sugar levels.
Here are the net carbs for 100 grams of raw chilli peppers (1):
| Type of Chilli | Total Carb (grams) | Fiber (grams) | Net Carbs (grams) |
| Jalapeno | 8.8 | 1.5 | 7.3 |
| Cherry | 9.2 | 1.5 | 7.7 |
| Serrano | 7.4 | 1.4 | 6.0 |
| Habanero | 8.3 | 2.3 | 6.0 |
The net carb content is only 6.0-7.7 grams per 100 grams after fiber is subtracted. So the usable carbs that impact blood sugar are even lower than the total carbs. This makes chillies an excellent low carb vegetable choice.
Carbs in Cooked Chilli Peppers
The carb content discussed so far applies to raw chillies. Does cooking impact their carb content?
According to the USDA, boiling or simmering chillies has minimal effect on their macronutrient profile (1). However,Verified Sourcing. if they are cooked or prepared with high carb ingredients like oil, batter, breading, sugar, or syrups, the total carb count can increase.
For example, while a 6 inch raw jalapeno contains about 3 grams of carbs, a breaded and fried jalapeno popper can contain 15-20 grams of carbs from the coating. So the method of cooking and any additions can increase the carb content substantially.
To keep the carb count low, it’s best to enjoy chillies raw, roasted, grilled, sautéed, or in recipes without high carb ingredients. Avoid deep frying or breading them.
Carbohydrates in Chilli Powder and Flakes
Besides fresh chillies, dried and powdered versions are also widely used. According to the USDA, 2 teaspoons (4 grams) of chilli powder contains (1):
- Total carbs: 4 grams
- Fiber: 2 grams
- Net carbs: 2 grams
So chilli powder contains slightly more carbs by weight compared to fresh chillies. However, the typical serving size of powder is quite small so it remains a low carb option.
Chilli flakes have a similar nutrition profile to chilli powder. 2 teaspoons (3 grams) of red pepper flakes contains (1):
- Total carbs: 3 grams
- Fiber: 1 gram
- Net carbs: 2 grams
Again, this is a low amount of net carbs per serving. Both chilli powder and flakes can be used to add heat and spice while keeping carbs low.
Carbohydrates in Hot Sauce
Hot sauces are made from chilli peppers blended with various ingredients like vinegar, salt, garlic, and preservatives. Here are the carb counts for 2 tablespoons (30 ml) of some popular hot sauces (1):
| Hot Sauce | Total Carbs | Fiber | Net Carbs |
| Tabasco | 1 gram | 0 grams | 1 gram |
| Frank’s Redhot | 1 gram | 0 grams | 1 gram |
| Cholula | 3 grams | 0 grams | 3 grams |
| Sriracha | 5 grams | 0 grams | 5 grams |
As you can see, most hot sauces provide 0-3 grams of net carbs per serving. So using them in moderation fits into a low carb eating plan.
However, thicker, blended sauces like sriracha are higher in sugar and carbs than vinegar-based sauces. Check labels and count the carbs from sauces carefully when following a keto diet.
Chilli Pepper Carb Counts for 5 Popular Dishes
Now let’s look at the carb contents of popular chilli pepper dishes made with other ingredients:
| Dish (1 serving) | Net Carbs |
| Chilli con carne with beans (1 cup) | 20-25 grams |
| Chilli con carne without beans (1 cup) | 10-15 grams |
| Jalapeno poppers (3 pieces) | 15-20 grams |
| Stuffed poblano peppers (1 pepper) | 5-10 grams |
| Shrimp fajitas with onions and peppers (on corn tortilla) | 15-20 grams |
Dishes like chilli, poppers, and fajitas can range higher in carbs based on ingredients like beans, starch thickeners, tortillas, and batters. Enjoying them in moderate portions occasionally can fit into low carb eating. Or modify recipes further by skipping beans, using lettuce wraps instead of tortillas, and avoiding deep frying.
Should You Consume Chilli on a Low Carb Diet?
Chilli peppers can be part of a low carb diet as they contain minimal carbs and provide beneficial nutrients and antioxidants.
Here are some tips for low carb diets like keto:
- Enjoy raw, grilled, roasted, or sautéed chilli peppers as part of meals and snacks.
- Add chilli powder or flakes to increase the heat and flavor of protein dishes while keeping carbs low.
- Use hot sauces like Tabasco, Frank’s Redhot, and Cholula in moderation.
- Avoid deep fried chilli dishes and high carb additions like batter, fillers, sweeteners, and thickening agents.
- Monitor quantities of chilli-based sauces and condiments for hidden carbs.
- Make lower carb substitutions when enjoying chilli dishes, like skipping beans and using lettuce wraps.
With a bit of modification and planning, chilli peppers can be enjoyed as part of a healthy low carb lifestyle.
Nutrition Benefits of Chilli Peppers
Chillies are low carb and provide additional health and nutrition benefits:
- Vitamin C: Chillies are high in vitamin C. One green chilli pepper provides over 100% of the daily value. Vitamin C boosts immunity and acts as an antioxidant.
- Vitamin A: Red chilli peppers are high in beta-carotene, which is converted to vitamin A. Vitamin A benefits vision, skin, bone health, and immunity.
- Potassium: Chillies are a good source of potassium, which supports nerve function, heart health, and hydration.
- Anti-Inflammatory Effects: Chillies contain capsaicin, which has pain-relieving properties and may help reduce inflammation.
- Antioxidants: Red chillies are rich in antioxidants including carotenoids, capsanthin, quercetin, and lutein. These help neutralize harmful free radicals.
So don’t miss out on these nutrients and health benefits due to fear of carbs. Enjoy chilli peppers as part of a balanced low carb diet.
Precautions with Chilli Consumption
Here are some precautions to keep in mind when consuming chillies:
- Some people may experience digestive upset and irritation from eating very spicy chillies.
- Limit chilli intake if you have ulcers, GERD, IBS, or other GI conditions aggravated by spicy foods.
- Don’t let children consume chillies or hot sauces due to sensitivity.
- Avoid rubbing eyes or sensitive skin after handling hot peppers to prevent irritation.
- Drink fluids and eat starchy carbs if needed to counteract excessive heat from super-hot chilli varieties.
Monitor your individual tolerance level and enjoy chilli peppers safely within those limits.
Conclusion
Chilli peppers are low in carbs and fit well into low carb, keto, and diabetic diets. Per 100 grams, they provide only about 7-9 grams of net carbs. Serving sizes are small, so they add minimal usable carbs to meals and recipes.
Chillies can be enjoyed raw, cooked, dried, or as a sauce. But avoid deep frying or adding high carb thickeners and coatings. With some modifications, even chilli dishes like fajitas and poppers can be made lower carb.
In addition to their low carb content, chilli peppers provide important nutrients and antioxidants. Enjoy them in moderation as part of a healthy low carb lifestyle. Be mindful of potential digestive upset from their heat, especially in sensitive individuals.
Overall, chilli peppers are an excellent low carb vegetable and ingredient that adds flavor and nutrition to low carb eating plans.