Black pepper is one of the most commonly used spices in cuisines around the world. Its distinctively pungent flavor adds depth and heat to both savory and sweet dishes. But is this popular spice high in calories? Let’s take a detailed look at the nutritional profile of black pepper.
Calorie Content of Black Pepper
The calorie content of black pepper is relatively low. According to the United States Department of Agriculture (USDA), 1 teaspoon (2g) of ground black pepper contains:
| Nutrient | Amount |
|---|---|
| Calories | 6 |
| Protein | 0.2g |
| Carbohydrates | 1.3g |
| Fiber | 0.5g |
| Fat | 0.4g |
As you can see, a single teaspoon of black pepper only provides 6 calories, most of which come from carbohydrates. It also contains minimal amounts of protein, fiber and fat.
For comparison, here are the calories in one teaspoon of other common spices:
| Spice | Calories per teaspoon |
|---|---|
| Black pepper | 6 |
| Paprika | 19 |
| Cumin | 8 |
| Garlic powder | 8 |
| Onion powder | 12 |
| Oregano | 5 |
| Cinnamon | 19 |
| Nutmeg | 12 |
| Cloves | 12 |
Black pepper is on the lower end of the calorie spectrum compared to other spices. Spices like paprika, cinnamon and nutmeg contain about double the amount of calories per teaspoon.
Black Pepper as Part of a Healthy Diet
The small amount of calories in black pepper means that it can be enjoyed as part of a healthy diet.
A teaspoon of black pepper provides 1% of the daily recommended calorie intake for adults. Even if you used a tablespoon (6 teaspoons) of black pepper when cooking, that would still only account for 6% of your daily calorie needs.
Further, by adding flavor with just a sprinkle of black pepper, you can limit the use of high-calorie ingredients like salt, oil and sugar in recipes while still making your food taste delicious.
Weight Loss
The minor calorie contribution of black pepper is beneficial for those watching their waistlines. Black pepper can provide flavor to low-calorie dishes, helping satisfy your taste buds while controlling calorie intake.
Some research also suggests black pepper may support weight loss in other ways. The active compound in pepper, piperine, may help reduce fat formation and improve metabolism.
Heart Health
Black pepper is virtually sodium-free, meaning it can flavor food without increasing risk of high blood pressure and heart disease.
Some animal studies show black pepper may reduce cholesterol levels and lower risk of atherosclerosis, though more research is needed to confirm this effect in humans.
Antioxidant Content
In addition to being low in calories, black pepper contains antioxidants that may promote good health. The antioxidants in black pepper include piperine, carotenoids and vitamin C.
Antioxidants help neutralize unstable molecules called free radicals that can damage your cells and lead to disease. The antioxidants in black pepper may contribute to its potential anti-inflammatory, anticancer and brain-protective benefits.
Daily Recommendations
So how much black pepper can you enjoy each day while keeping your diet healthy?
There is no official recommendation for black pepper intake, but most experts agree up to 1 teaspoon (2 grams) per day is safe for most adults.
Higher intakes around 1–2 tablespoons (6–12 grams) may be acceptable as well, though some people may experience gastrointestinal side effects like abdominal pain, gas or diarrhea.
As a general guide:
- Use 1/4–1/2 teaspoon when cooking for 1–2 people.
- Use 1/2–1 teaspoon when cooking for 3–4 people.
- Use 1–2 teaspoons when cooking for more than 4 people.
You can always start with less black pepper when trying new recipes and add more to taste.
It’s best to get pepper by grinding whole peppercorns yourself, rather than using pre-ground pepper. The pre-ground form loses flavor and aroma over time.
Risks of Excess Intake
While small amounts of black pepper are perfectly healthy, excessive intake may cause some adverse effects.
Very high doses of black pepper may irritate the gastrointestinal tract. In one case study, a person who ingested 6 grams experienced gastric mucosal injury.
Piperine, the key compound in black pepper, can also inhibit enzymes involved in drug metabolism. Therefore, high intakes could potentially increase the risk of drug toxicity and side effects.
Those taking certain medications may need to limit their black pepper intake and consult their healthcare provider. However, small culinary doses are unlikely to cause medication interactions.
Black Pepper Varieties
Green Peppercorns
Green peppercorns are unripe peppercorns that are harvested and dried while still green. They have a fresher, brighter flavor than black pepper.
Since green peppercorns are not allowed to fully ripen, they tend to be lower in piperine content.
White Pepper
White pepper consists of ripe peppercorns with the dark outer layer removed. It has a slightly milder flavor than black pepper.
Like green peppercorns, the piperine content of white pepper is a bit less compared to black pepper.
Pink Peppercorns
Pink peppercorns come from the Baies rose plant native to Brazil and are not actually true peppercorns. They have a sweet, fruity taste and minimal heat.
Sichuan Peppercorns
Sichuan peppercorns come from a type of ash tree. They have a unique, mildly spicy flavor and cause a tingling numbing effect.
Despite the name, they are not botanically related to actual peppercorns.
Common Questions
Is it unhealthy to eat a lot of black pepper?
Eating small culinary amounts of black pepper, about 1–2 teaspoons per day, is perfectly safe for most people. Consuming very high amounts, more than 2 tablespoons per day, could potentially cause gastrointestinal issues.
Does black pepper lose its nutrients when cooked?
Some degradation of certain antioxidants may occur with cooking at high heat for prolonged periods. However, black pepper appears to retain most of its antioxidant capacity and medicinal benefits even after cooking.
Is black pepper high in oxalates?
Black pepper does not contain high amounts of oxalates, compounds that can contribute to kidney stone development. Other spices like cinnamon, turmeric and cloves are higher in oxalates.
Does black pepper have anti-inflammatory benefits?
Early research suggests black pepper and its active compound piperine may have anti-inflammatory properties. However, human data is limited, so more studies are needed.
Can black pepper help with weight loss?
A few small studies suggest black pepper and piperine may boost metabolism and fat burning. However, the evidence is too limited to make strong conclusions on weight loss benefits.
Conclusion
Black pepper is very low in calories, yet provides bold flavor that enhances the taste of low-calorie foods. Enjoying small amounts of this spice regularly can add flavor to your diet without adding significant calories.
The calorie content of black pepper is much lower than many other commonly used spices. Just 1 teaspoon supplies a mere 6 calories.
Black pepper’s antioxidants, vitamins and potential health benefits make it a nutritious addition to a healthy diet. Aim for 1 teaspoon or less per day to take advantage of black pepper’s flavor and nutrition without adverse side effects.
