Are jalapenos healthy?

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Christina Ross
Christina Ross
I'm a human being on planet earth. I've lived hundreds of lifetimes. In this incarnation I'm here to advance medicine.

Many people like to spice up their food with ingredients such as hot peppers or spicy chili peppers. This is great for people who can handle very high levels of spice, but for people who cannot tolerate spice levels, there is also good news. Such people can make their food spicy with jalapenos, be it fresh jalapeños or smoked jalapeños.

Are jalapeños hot? Absolutely, but not so much that they will make you cry if you eat them in moderate amounts.

Let’s have a look at the health benefits of jalapenos, if there are any. If you are wondering, are jalapeños bad for you, then read on.

What Are Jalapeno Peppers?

The jalapeno pepper is actually a type of fruit originating from capsicum pods. It has a medium size and it ranges up to 3 inches. Although it is from Mexico, people from all over the globe cultivate it. 

Sometimes, jalapenos become red instead of green if they stay on the plant too long. The red jalapeño pepper is much more sweet than the green one.

Nutrient Guide for Jalapeno

The following values are given for the amount per 100 g serving of jalapeño peppers. jalapeños have a glycemic index of 32 which is low. Low glycemic index aid people to lose weight and maintain blood sugar. 100 g of jalapeno pepper has approximately 29 calories.

In the following details, there is information for the nutrients present in 100 g of jalapeños. It has 3.7 g of net carbs, 0.91 g of protein, 0.37 g of fats, 4.12 g of sugar. Moreover, it has 2.8 g fiber, 12 mg calcium, 0.25 mg iron, 15 mg magnesium, 26 mg phosphorus, 248 mg potassium, 3 mg sodium.

There is also 0.14 mg zinc, 0.05 mg copper, 3.58 mg of vitamin E, 118.6 mg of vitamin C in jalapeños.

There are different kinds of B vitamins in jalapenos. It also has 0.04mg of Vitamin B1, 0.07mg of Vitamin B2, 1.28mg of Vitamin B3, 0.32mg of Vitamin B5, 0.42mg of Vitamin B6 in it.

The above shows that other vitamins such as vitamins C and E are also present.

There is 27µg of folate, 18.5µg of Vitamin K, 0.09g of saturated fat, 0.03g of Monounsaturated Fat, 0.11g of polyunsaturated fat in jalapeños.

ElementQuantity (grams, milligrams, micrograms)
Glycemic Index32
Net carbs3.7 g or 3700 mg
Protein0.91 g or 910 mg
Fat0.37 g or 370 mg
Sugar4.12 g or 4120 mg
Fiber28 g or 28000 mg
Calcium12 mg 
Iron0.25 mg
Magnesium15 mg
Phosphorus26 mg
Potassium248 mg
Sodium3 mg
Zinc0.14 mg
Copper0.05 mg
Vitamin E3.58 mg
Vitamin C118.6 mg
Vitamin B10.04 mg
Vitamin B20.07 mg
Vitamin B31.28 mg
Vitamin B50.32 mg
Vitamin B60.42 mg
Vitamin K18.5 µg
Saturated Fat0.09 g or 90 mg
Monounsaturated fat0.03 g or 30 mg
Polyunsaturated fat0.11 g or 110 mg

Health Benefits of Jalapeno Peppers

Among most foods, jalapeño peppers are the ones to have the most health benefits. Many types of research in international journal also suggest this. Although the chili pepper raises the core body temperature, it is one of the spicy food that boosts the immune system as well.

Are jalapeños spicy? Yes, they are. But they also have several health benefits.

Life Expectancy

People who ate spicy peppers many times each week were 13 percent less likely to die than those who ate little to no peppers. Capsaicin’s involvement in boosting blood flow and reducing obesity, according to researchers, may have a role.

Pain Reduction

Capsaicin is an organic pain reliever that works best when applied directly to the skin. That doesn’t imply you should rub jalapenos on your skin.

You’ll need to utilize lotions, ointments, or patches that contain capsaicin, which is found in jalapenos, to get the pain-relieving properties. Capsaicin is able to relieve heat because it produces heat.

Blood Sugar Control and Weight Loss

You might just have heard that eating spicy foods helps you lose weight. While jalapeño peppers aren’t a miracle weight-loss food, studies suggest that eating them frequently may boost metabolism, aid fat burning, and reduce hunger. So, to conclude, is jalapeño good for weight loss? Studies suggest they are.

Negative Consequences of Eating Jalapenos

There are many risk factors for eating these hot pepper. One pepper is likely not to do any harm, but if you eat excess, you may experience drawbacks. Jalapeños release heat, which result in these negative consequences.

Bad for the Stomach

Eating too many spicy vegetables or other food items like jalapeno peppers may cause nausea, vomiting, stomach discomfort, and diarrhea, according to the National Capitol Poison Control Center. As you consume additional peppers, you may have a worsened burning feeling in your mouth and throat.

So, are jalapenos good for your stomach? No, they are not, if you consume in excess. You may experience abdominal pain if you have too many jalapenos.

There are other health implications of jalapeno peppers. Let’s take a glance at them.

Asthma Attacks

Inhaling chili peppers may trigger an asthma attack. You’re at a higher danger if you have asthma and consume a lot of jalapenos. Definitely, people with heart disease and those with problematic blood vessels should not consume too many jalapenos.

Harm to the Kidneys

According to the Summit Medical Group, consuming too much capsaicin might cause kidney damage. If you already have renal problems, you should get medical advice before consuming a lot of jalapenos. So, are jalapenos bad for your kidneys? Yes, they are.

If you experience heartburn, Harvard Medical School advises avoiding consuming spicy foods. It goes without saying that consuming a lot of jalapenos is not a good idea.

By reading the sections above, you can get an idea of the jalapeno health pros and cons.

How to Eat Jalapenos?

If you’re accustomed to the spiciness of hot chilies, you’ll probably be alright eating jalapenos raw.

On the Scoville scale, which is used to quantify the heat of chilies, they range from 2,500 to 8,000.

Certain types, such as the purple jalapeno, are quite spicy. There are also multiple ways that you can eat jalapenos. You may eat raw jalapenos too! If you want to find out how to eat raw jalapenos, then keep on reading.

You may put raw jalapenos into different salads. They may be pickled, put in salsa, canned for preserving, etc. It is also possible to smoke them so that you can eat them with cheese.

Are Jalapenos A Healthy Snack?

Vitamins A and C, Potassium, are some of the elements in jalapenos. Folate and B vitamins are also present, as well as carotene. Carotene is a type of antioxidant important for stopping cellular damage. A chemical called capsaicin is responsible for many of its health advantages.

Moreover, jalapenos have a low glycemic index which makes them ideal for maintaining blood sugar for people with diabetes.

Jalapeno Cost Per Pound

Jalapenos are marketed and eaten in a number of ways, although fresh and canned versions are the most common. Plan on paying anything between $1 to $5 per pound. But most grocery shops and merchants will sell them by the number instead of the pound. 


  1. Is it healthy to eat jalapenos every day?
    While it is safe for most people to eat jalapenos every day, many may experience a burning feeling inside the mouth and the stomach.
  1. How are jalapenos good for you?
    Jalapenos are good for maintaining blood sugar for diabetes. Moreover, they may lead to an increase in life expectancy, although it is no concrete evidence.


Jalapenos are a healthful and adaptable fruit that may be used in a number of dishes.
They include capsaicin, a chemical that is responsible for many of its health advantages, such as weight reduction, pain relief, and enhanced heart health.

Jalapeño peppers mostly do no harm. But they can leave a burning sensation in the mouth and the stomach.

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