Chilli Peppers: Health Benefits and Nutrition Facts

It’s no secret that spicy foods are full of health benefits¹. But there are hundreds of spicy peppers to choose from, ...

It’s no secret that spicy foods are full of health benefits¹. But there are hundreds of spicy peppers to choose from, all in varying flavors, heat rankings, and nutritional values.

One of the most common spicy peppers is chilli pepper. This tiny pepper packs a powerful punch and adds a lot of flavor to your dishes. 

Are you wondering what health benefits are hiding in this small yet powerful pepper? Read on to find out! 

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Chilli Pepper Nutrition Facts
One serving (or half a cup) of chilli peppers contains:

  • 30 calories 
  • 0 mg cholesterol 
  • 7 mg sodium (less than 1% of your daily value) 
  • 242 mg potassium (6% of your daily value) 
  • 1.1 g fiber (4% of your daily value) 
  • 1.4 g protein (2% of your daily value) 
  • 4 g sugar 
  • 0.7 mg iron (4% of your daily value) 
  • 108 mg Vitamin C (178% of your daily value) 
  • 0.38 mg Vitamin B6 (20% daily value)

Overall, these peppers are low in cholesterol, sodium, fat, and sugar. 

They are also high in vital nutrients such as Vitamin C, Vitamin B6, and a small amount of other nutrients such as fiber and iron.

Benefits of Chilli Peppers

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Whether you eat them whole, mix them into your sauces, or even use chilli oil² in your cooking, these spicy peppers can provide some surprising benefits.

Here are a few reasons to consider adding some chili peppers to your next meal!

They Can Strengthen Your Immune System

Chilli peppers have a high amount of Vitamin C–nearly twice the recommended daily value in one serving. A serving of chilli peppers also provides a big dose of Vitamin B6. These essential nutrients both play a huge role in the function of your immune system. 

When your immune system is strong, you will have a much easier time fighting off colds, the flu, and other viruses. So when flu season comes around, you may want to add a little extra spice to your cooking.

They Can Provide Pain Relief

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Ironically, this chemical can also help relieve pain³.

Have you ever wondered what makes chilli peppers so spicy? The answer lies in a chemical called capsaicin. This is what gives chilli peppers (as well as other spicy peppers) their fiery taste!

In particular, the peppers help with the pain from arthritis, muscle strains, and muscle sprains. Some people will take capsaicin pills as a remedy for these conditions, but if you enjoy the taste of chili peppers, you can get a good amount just from eating them. 

So if you’re dealing with some achy muscles, eating some of these delicious peppers is a natural way to provide some relief. 

They Can Boost Your Metabolism

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A strong metabolism can help you maintain a healthy weight. If you are someone with a slow metabolism, or if you simply want a little help losing weight, chilli peppers can potentially give your metabolism a boost.

While most people associate Vitamin C with the immune system, it also plays a role in your metabolism. In fact, some studies suggest that Vitamin C deficiencies slow down your metabolism⁴. Fortunately, chilli peppers are high in this essential nutrient. 

The capsaicin in chilli peppers also has the potential to boost your metabolism⁵. A small study showed a slight increase in weight loss in people who consumed 6 mg capsaicin per day! The hotter the pepper, the more capsaicin it has, so those hoping to lose weight may want to incorporate some spicy chilli peppers into their meals. 

They Can Improve Your Hair and Skin’s Health 

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Regularly consuming chilli peppers can come with some surprising benefits for your skin’s health. These peppers are high in Vitamin B6, and some studies suggest this essential nutrient can help reduce acne⁶.

Chilli peppers aren’t just good for your skin, either; if you have dry or weak hair, you may need more Vitamin B6 in your diet. There is some evidence that Vitamin B6 can help promote healthy hair growth⁷; this is because it helps your body use amino acids that are necessary to create hair proteins. 

Another hair-strengthening nutrient in chilli peppers is Vitamin C⁸. Vitamin C deficiency can often result in damaged hair and split ends. But when you have enough of this nutrient in your diet, your body will have an easier time producing collagen, which can help keep your hair strong and healthy. 

So if you want clear skin and shiny hair, it might be time to spice up your meals!

How to Incorporate Chilli Peppers Into Your Diet

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Are you interested in the potential health benefits of chilli peppers? You’re in luck because there are plenty of ways to incorporate this delicious and nutritious spice into your diet.

If you aren’t super fond of how chilli pepper tastes, consider trying some spice blends instead. For instance, chili pepper spice pairs wonderfully with Sichuan Peppercorn⁹. It’s a major component of Mala spice mixes, too. 

And if the heat of chilli peppers is too overwhelming, consider using chilli oil¹⁰ in your cooking instead. It blends well with a variety of dishes and can add some excellent, nutritious flavor to your cooking! 

Or, if you are looking for something spicy to snack on throughout the day, there are a variety of spicy chilli pepper snacks available on the market. Consider trying some of these delicious Mala spiced snacks¹¹. 


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While chilli peppers have a lot of benefits, they are not a miracle food by any means. Incorporating chilli peppers into your diet can lead to positive changes in your health, but for the best results, you should try to keep your diet balanced. 

That said, these peppers are popular in cooking worldwide, and with good reason. Not only are they delicious, but they can provide a variety of health benefits; the ones we’ve covered in this article are just the tip of the iceberg. So next time you’re in the kitchen, don’t be afraid to add a little heat to your dishes!


  1. https://blog.trustana.com/blog/health-benefits-of-spicy-food-mala-spice-specificallyhttps://pubmed.ncbi.nlm.nih.gov/25439026
  2. https://sg.wholesale.trustana.com/products/spicy-red-chili-oil-moq-20-units
  3. https://www.mayoclinic.org/drugs-supplements/capsaicin-topical-route/description/drg-20062561
  4. https://pubmed.ncbi.nlm.nih.gov/15930480/
  5. https://www.healthline.com/nutrition/capsaicin-supplement#benefits
  6. https://www.simplysupplements.co.uk/healthylife/health-and-beauty/vitamin-b-for-acne
  7. https://www.yakermd.com/about-hair-loss/optimal-hair-health/#vitamins
  8. https://www.healthline.com/nutrition/best-vitamins-hair-growth#TOC_TITLE_HDR_3
  9. https://blog.trustana.com/blog/what-is-sichuan-peppercorn-%E8%8A%B1%E6%A4%92-and-where-can-i-buy-it
  10. https://my.wholesale.trustana.com/products/spicy-red-chili-oil-moq-20-units
  11. https://blog.trustana.com/blog/7-unique-mala-snacks-to-excite-your-tastebuds

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