Spices, herbs and condiments · IFCT 2017
Chillies (green and red): nutrition per 100 g
Per 100 g, fresh green chillies give 46 kcal, 4.9 g fibre and 79.5 mg of vitamin C, according to the Indian Food Composition Tables 2017. That vitamin C ranks 1st of 8 spices and herbs with a value and 14th of 130 foods. A kitchen uses only two or three chillies at a time, though, so a meal gets a small share of these per-100 g figures.
About chillies (green and red)
The green chilli is the one spice almost every Indian kitchen buys fresh each week. It is hari mirch in Hindi, kancha lanka in Odia, pachhai milagai in Tamil, pacchi mirapakaya in Telugu, lila marcha in Gujarati and mulaku in Malayalam; IFCT 2017 records names in 15 languages. India grows more chillies than any other country, with Guntur in Andhra Pradesh the best-known centre, while the bhut jolokia of Assam and Nagaland is among the hottest chillies in the world.
IFCT 2017 tested seven green chilli samples, and they differ more than most people expect. Vitamin C ranges from 79.5 mg per 100 g in the sample used here to 112.0 mg, with an all-variety average of 94.1 mg. Dried red chilli is a different food once the water is gone: 237 kcal, 12.7 g protein, 31.1 g fibre, 6.23 mg iron and 100 mg calcium per 100 g, although a teaspoon of chilli powder weighs only a few grams.
What chillies (green and red) brings to a meal
- 01
Vitamin C leader among spices
Green chilli carries 79.5 mg of vitamin C per 100 g, 1st of 8 spices and herbs with a value. 100 g would cover the daily requirement of a sedentary man and more for a woman, but two chillies supply only a small fraction of that.
- 02
Fibre and potassium
Green chillies have 4.9 g of fibre and 431 mg of potassium per 100 g, with only 3 mg of sodium, the lowest in their group.
- 03
Vitamin B6
At 0.45 mg per 100 g, green chilli would meet 19 per cent of a man's vitamin B6 requirement and 24 per cent of a woman's, again only if eaten in quantity.
- 04
Red chilli for minerals
Dried red chilli concentrates its nutrients: 6.23 mg iron and 100 mg calcium per 100 g. In a teaspoon of powder that becomes a modest addition to a curry.
Chillies (green and red) 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 | 46 kcal | 2% | 3% |
| Protein | 2.6 g | 5% | 6% |
| Carbohydrate (available) | 6.3 g | ||
| Dietary fibre | 4.9 g | ||
| Free sugars | 0.7 g | ||
| Total fat | 0.7 g | ||
| Water | 84.5 g | ||
| Fats | |||
| Saturated fat | 0.13 g | ||
| Monounsaturated fat | 0.04 g | ||
| Polyunsaturated fat | 0.43 g | ||
| Omega-3 (alpha-linolenic acid) | 44 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 24 mg | 2% | 2% |
| Iron | 1.46 mg | 8% | 5% |
| Zinc | 0.31 mg | 2% | 2% |
| Magnesium | 35 mg | 8% | 9% |
| Phosphorus | 62 mg | ||
| Potassium | 431 mg | ||
| Sodium | 3 mg | ||
| Copper | 0.19 mg | ||
| Vitamins | |||
| Vitamin C | 79.5 mg | 99% | 122% |
| Beta-carotene | 32 µg | ||
| Thiamine (B1) | 0.11 mg | 6% | 6% |
| Riboflavin (B2) | 0.09 mg | 4% | 4% |
| Niacin (B3) | 0.8 mg | 4% | 6% |
| Vitamin B6 | 0.45 mg | 19% | 24% |
| Folate (B9) | 25 µg | 8% | 11% |
| Vitamin E (alpha-tocopherol) | 0.07 mg | ||
| Vitamin K1 | 20.1 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. Chillies (green and red): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/spices-and-herbs/chillies/
Where chillies (green and red) 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 |
|---|---|---|---|
| Vitamin C | 79.5 mg | 1st of 8 | 14th of 130 |
| Thiamine (B1) | 0.11 mg | 11th of 21 | 69th of 239 |
| Potassium | 431 mg | 16th of 21 | 75th of 243 |
| Dietary fibre | 4.9 g | 18th of 21 | 81st of 182 |
| Beta-carotene | 32 µg | 15th of 20 | 83rd of 160 |
Every form of chillies (green and red) in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Chillies, green-1 (shown above) | 46 kcal | 2.6 g | 4.9 g | 1.46 mg | 24 mg |
| Green-2 | 40 kcal | 2.3 g | 5.1 g | 1.24 mg | 17 mg |
| Green-3 | 40 kcal | 2.4 g | 5.1 g | 1.25 mg | 18 mg |
| Green-4 | 45 kcal | 2.3 g | 4.2 g | 1.08 mg | 16 mg |
| Green-5 | 43 kcal | 2 g | 4 g | 0.93 mg | 15 mg |
| Green-6 | 42 kcal | 3 g | 5.2 g | 0.75 mg | 25 mg |
| Green-7 | 39 kcal | 2.1 g | 5 g | 1.23 mg | 17 mg |
| Green - all varieties | 42 kcal | 2.4 g | 4.8 g | 1.2 mg | 18 mg |
| Red | 237 kcal | 12.7 g | 31.1 g | 6.23 mg | 100 mg |
How chillies (green and red) is eaten
- Slit green chillies in a tadka with mustard seeds, cumin and curry leaves, the start of countless dals and sabzis.
- Mirchi bajji: large, mild chillies dipped in gram flour batter and fried, a Hyderabad and Andhra street snack.
- Green chutney: chillies ground with coriander, mint, lemon and salt to eat with chaat, sandwiches and pakoras.
- Hari mirch ka achaar: whole chillies pickled with mustard, fennel and lemon or oil.
- Kashmiri or Byadgi red chillies bring deep colour with mild heat; Guntur chillies bring the fire.
Recipes in the NNWA database that use it
Before you plan around it
These are per-100 g values, and nobody eats 100 g of chillies: a pot of dal for four uses two or three, so their nutrition is a bonus, not a reason to eat more heat. Chilli heat can aggravate heartburn, gastritis and piles in some people. Wash hands after cutting them and keep them away from eyes. Buy chilli powder from trusted brands in sealed packs, as loose powder has been found adulterated with added colour, and store it dry to prevent mould.
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 chillies (green and red)
Do green chillies have vitamin C?
Yes. IFCT 2017 lists 79.5 mg of vitamin C per 100 g of green chilli, and the average across varieties is 94.1 mg. A couple of chillies weigh only a few grams, so they add a little vitamin C rather than a day's worth.
Are green chillies or red chillies healthier?
They suit different uses. Fresh green chillies carry vitamin C. Dried red chilli has far more iron, calcium and fibre per 100 g, 6.23 mg, 100 mg and 31.1 g, because the water has been removed. Both are eaten in small amounts.
Is eating chillies bad for the stomach?
For most people, chillies in normal cooking are fine. People with acid reflux, gastritis, ulcers or piles often find that heat worsens their symptoms and should go easy, and anyone with ongoing stomach pain should see a doctor.
Related foods and tables
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Nutrition per 100 g, from IFCT 2017.
Black pepper
Nutrition per 100 g, from IFCT 2017.
Ginger
Nutrition per 100 g, from IFCT 2017.
Garlic
Nutrition per 100 g, from IFCT 2017.
Coriander leaves
Nutrition per 100 g, from IFCT 2017.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Thiamine (vitamin B1) content of Indian foods
Every food in the tables, ranked by thiamine (vitamin b1) per 100 g.
Potassium content of Indian foods
Every food in the tables, ranked by potassium 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.