Spices, herbs and condiments · IFCT 2017
Black pepper: nutrition per 100 g
Per 100 g, black pepper gives 217 kcal, 33.2 g fibre, 11.91 mg iron, 405 mg calcium and 1487 mg potassium, according to the Indian Food Composition Tables 2017. The fibre ranks 6th of 256 foods and the iron 11th of 242. A dish uses a quarter or half a teaspoon, though, so pepper's value lies in its heat and aroma rather than in these per-100 g figures.
About black pepper
Black pepper is the dried berry of Piper nigrum, a climbing vine native to the Western Ghats. It is kali mirch in Hindi and Punjabi, golmarich in Bengali, mari in Gujarati, mire in Marathi, kari menasu in Kannada, kurumulaku in Malayalam, milagu in Tamil and miriyalu in Telugu; IFCT 2017 records names in 16 languages. Kerala's Wayanad and Idukki and Karnataka's Coorg and Chikmagalur grow most of it, and the Malabar pepper trade drew traders to the coast for two thousand years.
Pepper is the heat of South Indian cooking: Chettinad pepper chicken, Kerala pepper fry, milagu rasam, and ven pongal studded with whole peppercorns. North Indian kitchens grind it into garam masala and chaat masala, sprinkle it over fruit chaat and aam panna, and add it to aloo tikki and fish fry. White pepper is the same berry with the dark skin removed.
What black pepper brings to a meal
- 01
Very high fibre
Black pepper carries 33.2 g of fibre per 100 g, ranking 6th of 256 foods in IFCT 2017. A pinch over a dish adds only a sliver of that.
- 02
Iron and calcium on paper
It lists 11.91 mg of iron per 100 g, 11th of 242 foods, and 405 mg of calcium, 13th of 242. In real servings these become minor contributions.
- 03
Potassium and vitamin K1
Pepper has 1487 mg of potassium per 100 g, 6th of 243 foods, and 171 micrograms of vitamin K1, 3rd among spices and herbs.
- 04
Beta-carotene and copper
It gives 767 micrograms of beta-carotene per 100 g, 5th of 20 in its group, and 1.76 mg of copper.
Black pepper nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 217 kcal | 10% | 13% |
| Protein | 10.1 g | 19% | 22% |
| Carbohydrate (available) | 36.2 g | ||
| Dietary fibre | 33.2 g | ||
| Free sugars | 0.3 g | ||
| Total fat | 2.7 g | ||
| Water | 13.2 g | ||
| Fats | |||
| Saturated fat | 0.65 g | ||
| Monounsaturated fat | 0.46 g | ||
| Polyunsaturated fat | 1.08 g | ||
| Omega-3 (alpha-linolenic acid) | 258 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 405 mg | 41% | 41% |
| Iron | 11.91 mg | 63% | 41% |
| Zinc | 1.24 mg | 7% | 10% |
| Magnesium | 196 mg | 45% | 53% |
| Phosphorus | 144 mg | ||
| Potassium | 1,487 mg | ||
| Sodium | 24 mg | ||
| Copper | 1.76 mg | ||
| Selenium | 12.1 µg | ||
| Vitamins | |||
| Beta-carotene | 767 µg | ||
| Thiamine (B1) | 0.06 mg | 3% | 4% |
| Riboflavin (B2) | 0.09 mg | 4% | 4% |
| Niacin (B3) | 0.85 mg | 5% | 6% |
| Vitamin B6 | 0.27 mg | 11% | 14% |
| Folate (B9) | 22 µg | 7% | 10% |
| Vitamin E (alpha-tocopherol) | 0.59 mg | ||
| Vitamin K1 | 171 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Black pepper: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/spices-and-herbs/black-pepper/
Where black pepper sits among Indian foods
Ranked per 100 g against the other 20 spices, herbs and condiments and every food in the tables.
| Nutrient | Per 100 g | In spices, herbs and condiments | Among all foods |
|---|---|---|---|
| Dietary fibre | 33.2 g | 5th of 21 | 6th of 182 |
| Iron | 11.91 mg | 7th of 21 | 11th of 242 |
| Calcium | 405 mg | 8th of 21 | 13th of 242 |
| Magnesium | 196 mg | 10th of 21 | 28th of 242 |
| Potassium | 1,487 mg | 5th of 21 | 6th of 243 |
| Beta-carotene | 767 µg | 5th of 20 | 32nd of 160 |
| Omega-3 (alpha-linolenic acid) | 258 mg | 7th of 21 | 32nd of 202 |
How black pepper is eaten
- Chettinad pepper chicken: freshly crushed pepper roasted with fennel, curry leaves and shallots into a dark, dry masala.
- Milagu rasam: pepper, cumin and garlic in a thin tamarind and tomato broth, served with rice.
- Ven pongal: rice and moong dal cooked soft and tempered with ghee, whole pepper, cumin and cashews.
- Kerala pepper fry: meat or mushrooms cooked dry with plenty of crushed pepper, shallots and coconut oil.
- Grind pepper fresh; pre-ground pepper loses much of its aroma within weeks.
Before you plan around it
Pepper is eaten in small amounts, so its per-100 g figures describe the spice, not a meal. Piperine, its pungent compound, increases how much curcumin the body absorbs from turmeric, which is one reason the two are often paired, though neither is a medicine. Large amounts can aggravate heartburn and gastritis. Whole peppercorns have been found mixed with dried papaya seeds, which look similar but are lighter and smell different, so buy from a trusted shop.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about black pepper
Is black pepper good for health?
Black pepper is a healthy way to add flavour without salt. Per 100 g it carries 33.2 g fibre and 11.91 mg iron in IFCT 2017, but the small amounts used mean it adds flavour far more than nutrients.
Why is pepper added to turmeric milk?
Piperine in black pepper raises the absorption of curcumin from turmeric. Haldi doodh with a pinch of pepper is a traditional drink; it is soothing, but it is not a treatment for illness.
What is the difference between black and white pepper?
Both come from the same berry. Black pepper is picked unripe and dried whole; white pepper is the ripe berry soaked and stripped of its skin, giving a milder, earthier heat.
Related foods and tables
Pippali (long pepper)
Nutrition per 100 g, from IFCT 2017.
Cardamom
Nutrition per 100 g, from IFCT 2017.
Cloves
Nutrition per 100 g, from IFCT 2017.
Turmeric powder
Nutrition per 100 g, from IFCT 2017.
Chillies (green and red)
Nutrition per 100 g, from IFCT 2017.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
All spices, herbs and condiments
21 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.