scored 95/100
Also known as ground black pepper, piper nigrum, kali mirch, pepper
Ground black pepper is a manganese- and vitamin-K-dense spice whose alkaloid piperine boosts the absorption of many nutrients and offers anti-inflammatory benefits.
0.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
Black pepper (Piper nigrum), the dried unripe fruit of a tropical Asian vine native to the Malabar coast of India, is the world's most-traded spice and a genuine functional food. Per 100 g of ground pepper there are about 251 kcal, 10.4 g protein, 64 g carbohydrate, 3.3 g fat and an exceptional 25 g of dietary fiber. Its mineral profile is striking: roughly 12.7 mg manganese (over 500% DV), 9.7 mg iron, 171 mg magnesium, 1329 mg potassium, 443 mg calcium and 1.3 mg copper, alongside 163 mcg of vitamin K and a spread of B-vitamins. The defining bioactive is piperine, the pungent alkaloid (3-9% of the fruit by weight) responsible both for pepper's heat and for its best-documented benefit: piperine inhibits intestinal and hepatic glucuronidation and the P-glycoprotein efflux pump, sharply raising the bioavailability of compounds such as curcumin, beta-carotene, selenium and certain B-vitamins. Pepper also carries piperidine alkaloids and antioxidant polyphenols that scavenge free radicals and modulate inflammatory signaling. Because culinary servings are small (a heaped teaspoon is ~2.3 g), the headline per-100g numbers translate to modest absolute intakes, but pepper's value lies less in bulk nutrition than in its role as a daily, low-calorie bioavailability enhancer and digestive stimulant that earns its place in a longevity-minded kitchen.
Piperine inhibits UDP-glucuronosyltransferase, CYP3A4 and the P-glycoprotein efflux transporter in the gut and liver, slowing the clearance of co-ingested compounds; it raises curcumin bioavailability roughly 20-fold and increases uptake of beta-carotene, selenium and several B-vitamins
Piperine activates TRPV1 receptors and increases salivary, gastric and pancreatic enzyme secretion plus bile flow, improving the breakdown and assimilation of dietary fat and protein
Piperine and pepper polyphenols scavenge reactive oxygen species and downregulate NF-κB and pro-inflammatory cytokines, reducing oxidative and inflammatory load
High manganese is a cofactor for glycosyltransferases in cartilage formation and for antioxidant superoxide dismutase, while vitamin K activates osteocalcin to bind calcium into bone matrix
Pepper is most useful taken alongside meals so piperine can enhance the absorption of co-eaten nutrients and stimulate digestion; it has no circadian dependency.
Fasting-compatible
Culinary amounts are negligible in calories and compatible with fasting; very large doses may irritate sensitive stomachs.
Per 100 g of the default form. Bars show how much higher or lower black pepper (ground) is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Black Pepper (Ground) is classified as a herbs & spices. Ground black pepper is a manganese- and vitamin-K-dense spice whose alkaloid piperine boosts the absorption of many nutrients and offers anti-inflammatory benefits.
Black Pepper (Ground) scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Copper, Vitamin K. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Not really. A 2 g serving provides about 0.5 g of fiber (~2% of the 28 g daily value).
In a 2 g serving, black pepper (ground) is highest in Manganese (~11% DV).
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.8 g of net carbs (1.3 g total minus 0.5 g fiber).
Best any time of day. Pepper is most useful taken alongside meals so piperine can enhance the absorption of co-eaten nutrients and stimulate digestion; it has no circadian dependency.
A typical serving is around 2 g (~5 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating black pepper (ground) alongside several other herbs & spices sources.
Black Pepper (Ground) pairs nicely with: Pair with turmeric because piperine increases curcumin absorption roughly 20-fold by blocking its rapid glucuronidation; Combine with olive oil or fatty dishes because pepper's volatile alkaloids are lipophilic and fat improves their delivery alongside fat-soluble nutrients; Use with carotenoid-rich vegetables like carrots or sweet potato because piperine enhances beta-carotene uptake.
Encyclopedia entries that supply the same signature nutrients black pepper (ground) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients black pepper (ground)contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.