Jalapeños are a popular and flavorful chili pepper used in many cuisines around the world. They can add a spicy kick and great flavor to dishes, but many people wonder about their carb content, especially those following lower carb or keto diets.
The Basics on Jalapeño Nutrition
The nutrition facts for a raw, whole jalapeño (about 4 grams or 0.14 oz) are (1):
- Calories: 4
- Fat: 0.1g
- Carbs: 0.9g
- Fiber: 0.5g
- Net carbs: 0.4g
- Protein: 0.2g
As you can see, one whole raw jalapeño is very low in calories, fat, carbs, and protein. The majority of the 0.9 grams of carbs come from fiber. When you remove the fiber, the total net carb count comes out to just 0.4g per pepper.
Net Carbs vs Total Carbs
It’s important to understand the difference between total carbs and net carbs when counting carbs for low carb diets:
- Total carbs includes all carbs – starches, sugar, and fiber.
- Net carbs is total carbs minus fiber. Fiber does not raise blood sugar or insulin levels like other carbs, so it can be subtracted.
For jalapeños and most vegetables and fruits, a good portion of the total carbs comes from insoluble fiber. This fiber is not digested and absorbed and passes through our system intact. Net carbs gives a more accurate view of the carb content that is metabolized and impacts blood sugar.
Carb Content Can Vary
When looking at different nutrition sources, you may find some variation in the carb content listed for jalapeños. Here are some factors that cause this variability:
- Size of the pepper – Smaller vs larger jalapeños will have slightly different carb counts.
- Raw vs cooked – Cooking can change the nutrition composition slightly.
- Different varieties – There are some variations between different cultivars of jalapeños.
- Canning or processing – This can alter the nutrition profile compared to fresh.
- Exact measurement – Grams vs ounces, small differences in the exact weight of the pepper measured.
For a typical raw, 4 gram (0.14 oz) jalapeño you can expect about 1 gram total carbs and 0.4 grams net carbs. But the exact amount can range from around 0.8-1.5g total carbs depending on the factors mentioned.
Nutrition of Pickled Jalapeños
Pickled jalapeños are a popular way to enjoy these chili peppers. The canning and pickling process does change the nutrition profile somewhat compared to fresh. Here are the nutrition facts for a typical serving of pickled jalapeños (about 15g or 4-5 slices) (2):
- Calories: 4
- Fat: 0g
- Carbs: 1g
- Fiber: 0.5g
- Net carbs: 0.5g
- Protein: 0g
Pickled jalapeños are low calorie and contain about 1g total carbs per serving, with about half as fiber. So the net carb count comes to 0.5g for a 15g serving size. The carb content is very low per pepper or slice.
Different Ways To Eat Jalapeños
Here are some of the most popular ways jalapeños are eaten and how this affects their carb content:
Raw
One raw, whole jalapeño contains around 1 gram total carbs and 0.4 grams net carbs. Enjoying them raw on tacos, nachos, chili, or even just sliced is an easy low carb option.
Pickled
Pickled jalapeños are slightly higher in net carbs, at 0.5 grams per pepper slice. This small difference is caused by the pickling process and changes during canning. But they are still a low carb choice.
Stuffed Jalapeños
Cutting fresh jalapeños lengthwise and stuffing them adds extra ingredients. Cheese, cream cheese, meat, or seafood are common stuffings. This increases the carb count depending on what it is stuffed with – cheese has minimal carbs while cream cheese or starchy fillings increase carbs slightly.
Chipotle Peppers
Chipotle peppers are smoked, dried jalapeños. Since drying condenses the nutrition, chipotle peppers contain more carbs by weight than fresh. A 15g serving of minced chipotle has about 2.5g total carbs and 1.5g net carbs (3).
Jalapeño Poppers
Jalapeño poppers are jalapeños stuffed with cream cheese or cheddar, breaded and fried. The filling and breading increases the carb count substantially compared to a plain pepper. A typical popper has around 5-8g net carbs (4).
Salsa
Jalapeños are commonly used in salsa. For example, a 1/4 cup serving (about 60g) of a typical recipe has around 3-5g net carbs depending on ingredients. Added sugar increases carbs, while tomato-based salsas are lower carb (5).
Low Carb Diet Plans
Here is how jalapeños can fit into popular low carb, keto and diabetic diets:
Keto Diet
The keto diet limits net carbs to 20-50g per day. With only 0.4g net carbs in a whole jalapeño, they are an excellent low carb ingredient. Spicing up keto foods with sliced or diced jalapeños adds lots of flavor without raising carb intake much.
Atkins Diet
Atkins limits net carbs to 20g per day initially. Jalapeños provide almost no net carbs, making them a great addition to the diet. They can be used at all phases, from Induction and beyond, to add flavor without worrying about carbs.
Diabetic Diets
For diabetes management, jalapeños are very low glycemic and have minimal impact on blood sugar. Enjoying them raw, pickled, or in salsa are all good options. Monitor portions of breaded jalapeño poppers and stuffings with higher carb ingredients.
Paleo and Primal Diets
Jalapeños fit well in Paleo and Primal diet patterns focused on whole, unprocessed foods. They provide spicy flavor and are low carb. Enjoy them as desired – raw, cooked, dried, or pickled.
Whole30 Diet
Whole30 eliminates sugar, grains, dairy, legumes and some additives. Jalapeños liven up Whole30 compliant recipes and foods. They are versatile and can be used in many dishes while following the diet.
Health Benefits of Jalapeños
Along with their low carb content, jalapeños offer additional health benefits:
- Vitamin C – A good source with about 10% DV per pepper (6).
- Vitamin A – Contains some vitamin A, mainly as carotenoids like beta carotene.
- Capsaicin – This compound gives them their heat and offers anti-inflammatory effects (7).
- Anti-oxidants – Contains various antioxidants that reduce oxidative stress and inflammation.
- Weight loss – Some research shows capsaicin may slightly boost metabolism and increase fat burning (8).
Including jalapeños as part of a healthy, low carb diet provides great flavor along with nutrition and health benefits.
Tips for Cooking With Jalapeños
Here are some tips for preparing and using jalapeños to add spicy flavor to your low carb recipes:
- Use gloves when handling jalapeños to avoid burning your skin.
- Remove the seeds and white inner membranes for a milder heat.
- Add diced or sliced jalapeños at the end of cooking if you want a stronger flavor.
- For a moderate kick, use the whole pepper. For more heat, use the seeds.
- Try different varieties – some are hotter than others.
- Mix with cilantro and lime juice as a spicy seasoning or sauce.
- Grill or roast jalapeños for richer flavors.
Recipes and Meal Ideas
Here are some tasty ways to use jalapeños in low carb recipes:
Breakfast
- Add sliced jalapeños to omelets and scrambles
- Stir into huevos rancheros or Mexican egg dishes
- Mix into avocado toast or low carb breakfast bowls
- Top keto bread or muffins with cream cheese and jalapeños
Lunch/Dinner
- Slice over burgers, tacos, fajitas, or steak
- Mix into chicken salad, egg salad, tuna salad
- Stuff with cheese, shrimp, or chicken for appetizers
- Grill and add to salads, wraps, and lettuce-wrapped tacos
- Blend into cauliflower rice, zucchini noodles, and riced veggies
Snacks
- Slice and eat raw with guacamole
- Stuff with cream cheese or buffalo chicken as poppers
- Add to deviled or hard boiled eggs
- Mix into chicken or tuna salad and eat with low carb crackers or veggies
Sauces and Condiments
- Blend into salsa, hot sauce, chili sauce
- Pickle into low carb pickled jalapeños
- Infuse into olive oil, vinegar, mayo
- Mix with avocado for spicy avocado sauce
Buyer’s Guide
Here is what to look for when buying fresh or pickled jalapeños:
Fresh
- Look for glossy, firm, vibrant green jalapeños
- Avoid peppers that are wrinkled, soft or have blemishes
- For mild heat, choose smaller 3-4 inch peppers
- For more kick, pick larger 5-6 inch jalapeños
- You can find them year round, but they are best in summer months
Pickled
- Look for crispy, firm pickled jalapeños
- Avoid limp or mushy pickled peppers
- Select jars without cloudiness or food debris
- Refrigerate after opening
Storage and Preservation
- Store fresh jalapeños in the refrigerator up to 2-3 weeks
- Leave whole until ready to use, then slice open and remove seeds
- Properly canned pickled jalapeños last 1-2 years unopened
- To freeze – blanch chopped peppers, cool, and freeze in airtight bags
- Pickle jalapeños in vinegar brine to make your own pickled peppers
- Dry jalapeños with a dehydrator for homemade chipotle chili powder
Frequently Asked Questions
Are jalapeños keto?
Yes, jalapeños are a great low carb and keto-friendly food. One whole raw jalapeño contains under 0.5g net carbs, making them easy to fit into a keto diet.
Are jalapeños Paleo?
Jalapeños fit well in the Paleo diet, as they are low carb whole foods that would have been available and used by our Paleolithic ancestors. Enjoy them as desired.
Can you eat jalapeños on Atkins diet?
Definitely. The small amount of net carbs in jalapeños makes them suitable for all phases of the Atkins low carb diet from Induction through Maintenance.
Are pickled jalapeños low carb?
Yes. Pickled jalapeños are low carb at around 0.5g net carbs per pepper slice. The pickling process raises carbs slightly, but they are still keto-friendly.
Can you eat jalapeños on Whole30 diet?
Jalapeños are compliant with the Whole30 program guidelines. They liven up recipes and provide flavor diversity while following the diet.
Are jalapeños alkaline or acidic?
Raw jalapeños have an acidic pH of around 5.2-6.0. However, when metabolized they produce alkaline byproducts and therefore are considered an alkaline forming food.
Can jalapeños cause inflammation?
Despite their heat, jalapeños don’t cause inflammation and research shows the active capsaicin has anti-inflammatory properties. However, they may bother those with digestive conditions.
| Serving Size | Total Carbs | Net Carbs |
|---|---|---|
| 1 whole raw jalapeño (4g) | ~1g | 0.4g |
| 4-5 slices pickled jalapeños (15g) | 1g | 0.5g |
The Bottom Line
Jalapeños are very low in carbs, with only about 1g total carbs and 0.4g net carbs per whole pepper. They fit well into keto, low carb, diabetic, and Paleo diets. Pickled, stuffed, or added to salsa bumps the carbs up slightly, but they remain a great low carb option. Along with heat and flavor, jalapeños provide vitamin C, antioxidants, and beneficial capsaicin.
