Merrielle Cooney

Written by Merrielle Cooney

Modified & Updated: 23 Jul 2024

Sherman Smith

Reviewed by Sherman Smith


Banana peppers are not only delicious but also packed with nutritional benefits. These vibrant and mildly spicy peppers are commonly used in various culinary dishes, adding a delightful pop of flavor. Whether you enjoy them raw, pickled, or cooked, banana peppers offer a range of health benefits that make them a great addition to your diet.

In this article, we will explore 15 fascinating nutrition facts about banana peppers. From their vitamin and mineral content to their potential health benefits, you’ll learn why incorporating banana peppers into your meals can be a smart choice for your overall well-being.

So, if you’re curious to discover more about the nutritional value of banana peppers and how they can boost your health, keep reading!

Key Takeaways:

  • Banana peppers are low in calories, high in vitamin C, and rich in essential minerals, making them a healthy and flavorful addition to your meals. They can boost your immune system, metabolism, and support eye health.
  • With their capsaicin content, banana peppers can help reduce inflammation, lower blood pressure, and add a burst of flavor to your dishes. They are a versatile ingredient that promotes overall health and well-being.
Table of Contents

Low in Calories

Did you know that banana peppers are low in calories? With only 27 calories per 100 grams, they make a fantastic addition to your meals if you’re watching your calorie intake.

Rich in Vitamin C

These vibrant yellow peppers are packed with vitamin C, providing you with 139% of the recommended daily intake in just 100 grams. Vitamin C is essential for a healthy immune system and acts as a powerful antioxidant.

Good Source of Vitamin B6

Banana peppers are also a good source of vitamin B6, which plays a crucial role in brain development and function. Just 100 grams of banana peppers contain 19% of the recommended daily intake of vitamin B6.

Contains Capsaicin

The heat in banana peppers is due to a compound called capsaicin. Capsaicin has been shown to have numerous health benefits, including pain relief, improved digestion, and even weight loss.

High in Fiber

If you’re looking to increase your fiber intake, banana peppers are a great choice. With around 2 grams of fiber per 100 grams, they can help promote healthy digestion and keep you feeling fuller for longer.

Low in Fat

With only 0.3 grams of fat per 100 grams, banana peppers are a low-fat addition to your meals. They can add flavor and a kick without adding excessive calories or fat content.

Contains Essential Minerals

These peppers are rich in essential minerals such as potassium, magnesium, and manganese. These minerals play vital roles in various bodily functions, including promoting heart health and maintaining bone strength.

Supports Eye Health

Loaded with antioxidants such as lutein and zeaxanthin, banana peppers contribute to maintaining good eye health. These antioxidants help protect the eyes from damage caused by free radicals.

Boosts Metabolism

The capsaicin in banana peppers can give your metabolism a boost. It increases your body’s thermogenesis, helping you burn more calories and potentially aiding in weight loss.

Enhances Immune Function

Thanks to their high vitamin C content, banana peppers help support a healthy immune system. Vitamin C is known to stimulate the production of white blood cells, which play a crucial role in fighting off infections and diseases.

Adds Flavor and Spice

Not only do banana peppers offer nutritional benefits, but they also add a fantastic burst of flavor and spice to any dish. Whether used in salads, sandwiches, or as a topping, they can enhance the overall taste of your meals.

Lowers Blood Pressure

Studies have shown that the potassium content in banana peppers may help lower blood pressure levels. Potassium works to counteract the effects of sodium and promote healthy blood circulation.

Versatile in Culinary Usage

From pickling to stir-fries, banana peppers can be used in various culinary dishes. Their mild to moderate spice level makes them a versatile ingredient that adds both heat and flavor to your favorite recipes.

Helps Reduce Inflammation

The capsaicin in banana peppers possesses anti-inflammatory properties that can help reduce inflammation in the body. This can be beneficial for individuals suffering from conditions such as arthritis or other inflammatory diseases.

Contains Antioxidants

Antioxidants are crucial for neutralizing harmful free radicals in the body. Banana peppers are a rich source of antioxidants, which can help protect against oxidative stress and promote overall health and well-being.


Banana peppers are not only delicious, but they also offer numerous health benefits. With only 27 calories per 100 grams, they are a low-calorie option for adding flavor to your meals. They are also packed with vitamins A and C, which are important for maintaining a healthy immune system and promoting good vision. Additionally, banana peppers are a good source of dietary fiber, which aids in digestion and helps you feel fuller for longer.

Whether you enjoy them pickled, stuffed, or as a topping on your favorite pizza, banana peppers are a versatile and nutritious addition to your diet. So, go ahead and savor their mild heat and tangy flavor while reaping the health benefits they have to offer.


1. Are banana peppers spicy?

No, banana peppers are known for their mild heat. They have a Scoville heat rating of 0-500, making them much milder compared to other chili peppers.

2. Can I eat banana peppers raw?

Yes, banana peppers can be eaten raw. They have a crisp texture and a slightly sweet and tangy flavor that adds a nice kick to salads and sandwiches.

3. Are banana peppers high in vitamins?

Yes, banana peppers are a good source of vitamins A and C. They provide about 15% of the recommended daily intake of vitamin A and 75% of the recommended daily intake of vitamin C per 100 grams.

4. Can banana peppers help with digestion?

Yes, banana peppers are rich in dietary fiber, which aids in digestion. Fiber helps promote regular bowel movements and can prevent constipation.

5. How can I incorporate banana peppers into my meals?

Banana peppers can be used in a variety of dishes. They can be sliced and added to salads, stuffed with cheese or meat and baked, pickled for a tangy condiment, or used as a topping on pizzas, sandwiches, or tacos.

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