Jalapeños are similar to other foods like cilantro or mushrooms in that most people either love them or can barely tolerate their flavor — or in this case, their spice level. Overall, jalapeños are a popular ingredient that can be added to various global cuisines. In addition to their unique taste, jalapeños provide various nutrients and compounds that have been studied for their health benefits.
We’re covering what you can expect from jalapeño benefits, including those who may want to avoid jalapeños and some ideas for incorporating them into your diet pattern more regularly.
Jalapeño Nutrition Facts
Are jalapeños healthy? Yes! They’re not just great for spicing up a dish. They’re also full of vitamins, minerals, and other important nutrients. Below is the jalapeño nutrition you can expect in a 1-cup (90-gram) serving of sliced jalapeños:
- Calories: 26
- Protein: 0.8 grams
- Total Fat: <1 gram
- Total Carbs: 6 grams
- Fiber: 2.5 grams
- Total Sugar: 3.7 grams
- Vitamin C: 107 mg
- Vitamin A: 47.6 mcg
- Potassium: 223 mg
Perhaps the most well-known compound found in jalapeños is capsaicin, which is responsible for its heat. Capsaicin has also been studied for many potential health benefits. Jalapeños contain around 3,500 to 8,000 Scoville Heat Units (SHU), a measure of capsaicin concentration.
In terms of actual capsaicin content, this translates to around 0.01-0.05% of capsaicin by weight in fresh jalapeños. While this sounds negligible, it's enough capsaicin to create the characteristic heat when you bite into a jalapeño.
Top Jalapeño Health Benefits
Jalapeños may be small, but they’re mighty in both flavor and health benefits. Here are some of the top ways they can help support your wellness when considering the health benefits of spicy foods.
1. Boosts Metabolism
Ingesting capsaicin is thought to increase metabolism through a few unique mechanisms. First, it stimulates thermogenesis, the process by which your body generates heat (and burns calories). This "heat effect" can slightly elevate your metabolic rate after meals, leading to an overall higher calorie burn.
Furthermore, capsaicin activates brown adipose tissue (BAT). BAT is a type of fat that burns energy to create heat. It may also influence appetite-regulating hormones, helping to promote satiety and support weight management goals.
Overall, the effects of capsaicin on metabolism are small for most people, but regularly consuming it may provide some subtle metabolic benefits.
2. Rich in Nutrients
Like other fruits and vegetables, jalapeños are full of vitamins, minerals, and antioxidants. They provide vitamin C, an antioxidant that supports immune health and skin repair.
Jalapeños also provide vitamin B6, an important nutrient for brain health and energy metabolism, as well as vitamin A in the form of beta-carotene, which is beneficial for eyesight and immune function.
They also contain small amounts of other micronutrients, such as vitamin K, folate, and potassium, which help support a healthy heart and other cellular functions.
3. May Improve Heart Health
It may surprise you to learn that eating jalapeños may offer heart health benefits, but this is largely due to their rich nutrient content and the capsaicin they contain.
Interestingly, some studies have shown that capsaicin can help improve blood lipid profiles by helping lower levels of LDL “bad” cholesterol while boosting HDL “good” cholesterol. This shift in blood fats helps protect against plaque buildup in the arteries that increases your risk of stroke and heart attack.
Plus, jalapeños contain antioxidants like vitamin C and carotenoids (like beta carotene), which help protect your cellular health from oxidative stress that promotes damage and disease.
4. Anti-Inflammatory Properties
The compounds in jalapeños can help keep excess inflammation in check by two main mechanisms: fighting free radicals and reducing inflammatory signals.
Antioxidants like vitamin C help neutralize free radicals, unstable molecules that can damage your cells and contribute to inflammation when they build up. Capsaicin acts as a natural anti-inflammatory agent by inhibiting certain pathways that trigger inflammatory responses in your body.
5. Supports Immune System
If you feel a cold coming on, perhaps popping a spicy jalapeño in your mouth can help clear your sinuses. However, a stronger immune response may also be a jalapeño benefit.
For example, vitamin C is a potent antioxidant that supports the production and function of white blood cells, which are key players in defending your body against harmful germs. It also helps maintain the integrity of your skin, which is your body’s first line of defense against potential threats.
Additionally, beta-carotene (which is converted to vitamin A) helps support healthy mucous membranes in your respiratory and digestive systems that are involved in the immune response.
6. Aids Digestion
Jalapeños can be good for your digestive health primarily due to their fiber and capsaicin content. The fiber in jalapeños supports healthy digestion by adding bulk to your stool, which helps promote regular bowel movements and can prevent constipation.
Capsaicin can stimulate your digestive tract, possibly increasing the production of digestive fluids and enzymes that help break down the foods you eat. This may improve nutrient absorption and reduce the risk of indigestion.
Finally, some researchers think capsaicin may help support a healthy balance of gut bacteria by preventing the growth of harmful microbes. While jalapeños may be too intense for some with sensitive stomachs, their occasional inclusion may provide digestive benefits for people who tolerate spicy foods well.
7. Potential Weight Loss Benefits
If you’re pursuing weight loss efforts, you might want to consider adding jalapeños to your meal plan sometimes.
Jalapeño calories are minimal, plus they provide some fiber and bulk that can help promote satiety at meals. The potential metabolism-boosting effects of capsaicin may also help support your overall calorie expenditure.
Potential Downsides of Eating Jalapeños
While jalapeños have lots to offer, like any food, that doesn’t automatically mean they’re a great addition to everyone’s diet. There may even be some potential downsides to consuming them that are helpful to consider if you’re not already a jalapeño fan:
- Digestive effects: For some individuals, spicy jalapeños can cause digestive discomfort, including stomach pain or cramping, as the heat may irritate the digestive tract lining.
- Heartburn and acid reflux: jalapeños can trigger or worsen heartburn and acid reflux symptoms, as capsaicin may relax the lower esophageal sphincter, allowing stomach acid to move upward and cause discomfort.
- Allergies or sensitivities: Although rare, some people may experience allergic reactions or sensitivities to jalapeños, which can lead to symptoms like itching, swelling, or an upset stomach.
If jalapeños don’t settle well in your stomach or you simply don’t like them, there’s no need to force it. For many people, however, the benefits may outweigh the possible downsides.
Adding Jalapeños to your Diet
New to eating jalapeños? Here are some tips and ideas for incorporating them into your meals more often:
- Finely chop and add them to salsas and sauces
- Dice and add them to omelets, burritos, or breakfast scrambles
- Slice jalapeños and steep them in olive oil for a few days to make a spicy drizzling oil
- Mince and add to marinades for poultry, beef, or tofu
- Add fresh or pickled jalapeño slices to chili, stews, and soups
- Finely chop and mix them into hummus, queso, pesto, or other creamy dips and sauces
- Add sliced jalapeños to stir-fries or noodle dishes
- Blend a small amount into homemade salad dressings
We also think you’ll enjoy the added touch of flavor and spice from the jalapeños used in these recipes:
These are warm, filling, and full of zest. They make the perfect addition to a social gathering, whether it’s a football game, a holiday table, or a birthday party. All you have to do is slice the jalapeños lengthwise, deseed them, stuff them with a homemade dairy-free filling, and bake. For more heat, serve them alongside Chomps Jalapeño Turkey Sticks.
Burrito bowls are a great way to optimize taste, texture, and nutrition. This recipe calls for jalapeños and Chomps Beef Sticks atop some romaine, roasted bell peppers, and a homemade creamy jalapeño cashew dip.
Nachos can be as simple or complex as you desire, but they’re always a great way to highlight the kick from jalapeños. Try this recipe, which tops tortilla chips with Chomps Jalapeño Beef Sticks, black beans, cheese, salsa, and sliced jalapeños.
As soon as chili season rolls around, you’re going to want to have this recipe ready. A combination of Chomps jalapeño Beef Sticks (made with grass-fed and grass-finished beef), ground beef, and plenty of spices creates a fiery and belly-warming base. Top with sliced jalapeños for extra heat.
So, Are Jalapeños Good for You?
Yes, jalapeños can be good for you because they provide an array of nutrients, such as vitamins A and C, potassium, fiber, and beta-carotene. Their capsaicin content may be especially beneficial for heart health, immune function, and weight loss goals.
Still, while they have many health benefits, jalapeños are spicy and may not be enjoyed by everyone. We encourage you to experiment with them in your everyday cooking, to experience the flavor and benefits of jalapeños yourself. Feeling spicy? Consider Jalapeño Beef Chomplings when checking out all of our Chomps Beef Sticks options.
