Chili powder is a popular spice blend that is commonly used in many cuisines around the world. It’s known for adding a punch of heat and robust flavor to dishes like chili, tacos, fajitas and more. But many people wonder just how many calories are packed into this versatile spice.
In this comprehensive guide, we’ll break down everything you need to know about the calorie content of different types of chili powder. We’ll look at the calorie differences between common brands, spice blends vs single chili peppers, and how to determine calories for homemade blends. We’ll also provide tips for using chili powder as part of a healthy diet.
What is Chili Powder?
Chili powder is a spice blend made from grinding dried chili peppers along with other ingredients like cumin, oregano, garlic powder, salt and more. There are many regional varieties around the world, but the most common in the US consists of the following:
– Dried red chili peppers: The key ingredient that provides the signature heat, these are usually a mix of hot peppers like ancho, chipotle, arbol, cayenne, etc.
– Cumin: Adds an earthy, nutty flavor.
– Oregano: Provides a subtle herbal, slightly minty taste.
– Garlic powder: Gives an aromatic roasted garlic flavor.
– Onion powder: Supplies a sweet, savory onion taste.
– Salt: For seasoning.
– Other potential ingredients: Black pepper, paprika, thyme, coriander, cloves, etc.
The specific chili peppers and additional spices used can vary widely between blends, leading to differences in flavor, spice level and of course, calories.
Calories in Common Brands of Chili Powder
When looking at different brands of pre-made chili powder blends, the calories per serving can range quite a bit. Here are some of the most popular national brands and their nutrition facts:
– **McCormick Chili Powder:** 0 calories per 1/4 tsp serving size (or 0 calories per gram)
– **Badia Chili Powder:** 0 calories per 1/4 tsp (0 per gram)
– **Spice Islands Chili Powder:** 0 calories per 1/4 tsp (0 per gram)
– **Penzey’s Chili Powder:** 5 calories per 1/4 tsp (20 calories per gram)
– **Williams Chili Powder:** 0 calories per 1/4 tsp (0 per gram)
– **Trader Joe’s Chili Powder:** 0 calories per 1/4 tsp (0 per gram)
As you can see, most major brands of chili powder contain negligible calories per small serving, coming in at 0 calories per 1/4 teaspoon. The exception is Penzey’s, which contains 5 calories per 1/4 teaspoon or 20 calories per gram.
This is likely because Penzey’s doesn’t add any fillers or anti-caking agents to their blend. So the calories are coming just from the pure dried spices themselves.
Calories in Single Dried Chili Peppers
When looking at chili powder blends, the calories are minimal because spices are very light and you use only tiny amounts. But what about the calories if you were to consume a larger amount of dried peppers plain on their own?
Here are the calories for some common individual dried chili peppers per 100 gram serving according to the USDA:
– Ancho chilies: 313 calories
– Cayenne pepper: 318 calories
– Chipotle peppers: 241 calories
– Guajillo chilies: 307 calories
– Pasilla chilies: 315 calories
– Arbol chiles: 308 calories
As you can see, dried chilies on their own contain around 300 calories per 100 grams before any additional ingredients are added to make chili powder.
So in a typical chili powder blend, you’re getting just a tiny fraction of dried pepper along with other spices, resulting in the negligible calorie counts.
Determining Calories in Homemade Chili Powder
Many people like to make their own homemade chili powder blend to control the flavors and ingredients. When making homemade chili powder, the calories can vary based on what types of peppers and how much of each you use.
Here are some tips for estimating the calories in a homemade blend:
– Weigh the different dried peppers and spices and note the amounts of each in grams.
– Look up the calories per 100 grams for each ingredient. Use a resource like the USDA database.
– Calculate the calories contributed by each ingredient based on the weight used.
For example:
– 30 grams ancho chile peppers (313 calories per 100g) = 94 calories
– 10 grams cayenne pepper (318 calories per 100g) = 32 calories
– 5 grams cumin (375 calories per 100g) = 19 calories
– Total estimated calories = 94 + 32 + 19 = 145 calories per batch
This can provide a rough estimate for the total calories in your homemade chili powder, which you can then divide into servings. Getting an accurate weight of all ingredients is key for the best calorie calculation.
Does Chili Powder Have Carbs?
In addition to minimal calories, most chili powder contains very few carbohydrates or carbs.
Here are the carb counts for some common chili powder varieties:
– McCormick Chili Powder: Less than 1g net carbs per 1/4 tsp
– Badia Chili Powder: 1g total carb per 1/4 tsp
– Spice Islands Chili Powder: Less than 1g total carbs per 1/4 tsp
– Penzey’s Chili Powder: 1g total carbs per 1/4 tsp
– Williams Chili Powder: Less than 1g total carbs per 1/4 tsp
The very small amount of carbohydrates in these blends comes from the dried peppers and any added spices like cumin or oregano. However, the quantities are negligible, especially considering a typical serving size of 1/4 tsp.
So chili powder can generally be considered a zero carb or very low carb food, making it a great option for low carb and keto diets. Just be sure to account for any carbs from other ingredients when making a full dish.
Does Chili Powder Have Any Nutritional Value?
While chili powder is very low in calories and carbs, it still contains some nutritional value in the form of vitamins, minerals and antioxidants. Here are some of the nutrients found in chili powder:
– **Vitamin A:** From the dried red peppers. Important for immune function and eye health.
– **Vitamin C:** Also found in significant levels in chili peppers. A potent antioxidant that supports immune function.
– **Vitamin E:** An antioxidant that protects cells from damage.
– **Vitamin B6:** Plays a role in metabolism and nerve function.
– **Iron:** Required for blood cell production and oxygen transportation.
– **Magnesium:** Important for bone health, muscle and nerve function.
– **Potassium:** Helps regulate fluid balance and blood pressure.
The amounts of each nutrient will vary based on the specific ingredients and quantities in a blend. But the nutrients are concentrated in a small serving, making chili powder a flavorful way to add nutritional value to foods.
Health Benefits of Chili Powder
In addition to its nutritional value, studies show chili powder may also offer some potential health benefits:
– **Supports weight loss:** The capsaicin in chili peppers may boost metabolism and encourage fat burning.
– **Reduces inflammation:** The antioxidant compounds in chili peppers help reduce inflammation in the body.
– **Improves heart health:** Compounds in chilies may help reduce cholesterol and lower blood pressure.
– **Fights pain:** Capsaicin has natural pain-relieving properties, especially for joint pain.
– **Has antimicrobial properties:** Chili extracts show antibacterial and antifungal properties that support immunity.
– **May protect skin:** Nutrients like vitamin A and C promote healthy skin and protect against sun damage.
Keep in mind that research is still ongoing into the benefits of chili peppers and components like capsaicin. But early results are promising in these areas.
Tips for Adding Chili Powder to Your Diet
Here are some simple tips for enjoying chili powder as part of a healthy diet:
– Make your own blend at home so you control the ingredients and spice level.
– Use it to add heat and flavor to eggs, soups, stews, meats, baked goods and more.
– Combine it with other spices like cumin, oregano, garlic, paprika, etc for flavorful spice rubs and seasonings.
– Add a pinch to plain Greek yogurt, cottage cheese or mashed avocado for a quick spice kick.
– Mix it into hummus, nut butters, salad dressings and marinades to liven up the flavor.
– Sprinkle it on roasted nuts and seeds for a spicy, crunchy snack.
– Blend it with olive oil and lime juice for a homemade hot sauce to add to tacos, burritos or stir fries.
– Look for chili powders without anti-caking additives or fillers to maximize nutritional benefits.
Risks and Precautions for Chili Powder
For most people, moderate amounts of chili powder are safe and beneficial. However, there are some potential downsides to be aware of:
– Can cause digestive upset, heartburn or abdominal pain in those sensitive to spicy foods.
– May interact with blood thinners and some medications, so check with your doctor.
– Can trigger symptoms for those with irritable bowel disease (IBD) like ulcerative colitis.
– Is not recommended for infants under 1 year old due to irritation risk.
– Some dried chilies may be contaminated with aflatoxin, so purchase from trusted sources.
To prevent unwanted side effects, start with small amounts and avoid inhaling chili powder straight from the container. Drink milk to help soothe any oral or gastrointestinal irritation.
The Bottom Line
Chili powder is a versatile spice blend that comes in many varieties but is typically very low in calories and carbs. Most commercial brands provide around 0 calories per 1/4 tsp serving. Even in larger spice doses, dried chilies supply only around 300 calories per 100 grams.
While light on calories, chili powder provides an array of vitamins, minerals and beneficial plant compounds. Preliminary research shows chili peppers may offer some heart health, pain relief, antimicrobial and other benefits.
Add chili powder to your diet to give meals a flavor and nutrition boost without worrying about calories or carbs. Just remember to watch your tolerance level for spicy heat and opt for homemade blends with quality ingredients.
