Cayenne Pepper
Cayenne pepper is an intensely hot ground chili powder rich in provitamin-A carotenoids and capsaicin, the thermogenic alkaloid behind its heat and metabolic benefits.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin A832.2 iu17% DV
- Vitamin E0.60 mg4% DV
- Vitamin B60.05 mg3% DV
- Vitamin C1.5 mg2% DV
- Riboflavin0.02 mg1% DV
- Vitamin K1.6 mcg1% DV
- Niacin0.17 mg1% DV
- Thiamin0.01 mg<1% DV
- Folate2.1 mcg<1% DV
- Manganese0.04 mg2% DV
- Iron0.16 mg<1% DV
- Potassium40.3 mg<1% DV
- Copper0.01 mg<1% DV
- Magnesium3.0 mg<1% DV
- Phosphorus5.9 mg<1% DV
- Zinc0.05 mg<1% DV
- Selenium0.18 mcg<1% DV
- Calcium3.0 mg<1% DV
- Sodium0.60 mg<1% DV
- Saturated Fat0.07 g
- Beta-carotene~0.10 mg
- Carotenoids~0.12 mg
- Capsaicin~1.0 mg
Score · 97/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin E199% DV
- Vitamin B6144% DV
- Manganese87% DV
- Vitamin C85% DV
- Riboflavin71% DV
Overview
Cayenne pepper is ground from dried ripe fruits of hot Capsicum annuum cultivars and is among the most pungent of culinary spices. Per 100 g it provides roughly 318 kcal, 12 g protein, 57 g carbohydrate, 17 g fat and 27 g dietary fiber. It is extraordinarily rich in provitamin-A carotenoids: about 41,600 IU of vitamin A per 100 g, reflecting heavy concentrations of beta-carotene, capsanthin and other pigments produced as the chili ripens red. Cayenne is also a meaningful source of vitamin C (about 76 mg), vitamin E (~30 mg, one of the highest among spices), vitamin K (~80 mcg), potassium (~2014 mg), manganese, iron and B6. The signature bioactive is capsaicin, the vanilloid that binds the TRPV1 heat-and-pain receptor; capsaicin drives thermogenesis, blunts appetite, and exerts vasodilatory, analgesic and anti-inflammatory effects. The deep-red carotenoids and tocopherols make cayenne a potent antioxidant spice as well. Used in small culinary pinches, cayenne contributes negligible calories while delivering concentrated heat and a daily dose of capsaicin and fat-soluble antioxidants, making it a favored functional spice for metabolic and cardiovascular support in a longevity-oriented diet.
Health Benefits (4)
- Boosts thermogenesis and supports metabolic ratemoderateCapsaicin activates TRPV1 receptors and the sympathetic nervous system, increasing energy expenditure and fat oxidation while modestly suppressing appetite and energy intake
- Supports cardiovascular functionmoderateCapsaicin promotes nitric-oxide-mediated vasodilation and may improve endothelial function and lipid handling, while high potassium counters sodium's pressor effect
- Delivers provitamin-A carotenoid and tocopherol antioxidantsstrongCarotenoids (beta-carotene, capsanthin) and vitamin E quench reactive oxygen species and reduce LDL oxidation, protecting tissues from oxidative damage
- Provides analgesic and anti-inflammatory effectsstrongRepeated TRPV1 activation by capsaicin depletes substance P in sensory neurons and downregulates inflammatory mediators, the basis for topical capsaicin pain relief
Food Pairings
- ·Pair with a fat source such as olive oil or avocado because capsaicin and the carotenoids and vitamin E are fat-soluble and far better absorbed with dietary fat
- ·Combine with citrus or other vitamin-C foods because vitamin C regenerates oxidized vitamin E for sustained antioxidant protection
- ·Use with lean protein dishes because capsaicin's thermogenic and appetite-modulating effects complement a higher-protein meal
Practical Tips
- ·Bloom cayenne briefly in warm oil to extract its fat-soluble carotenoids and capsaicin, then add to the dish
- ·Start with a small pinch; cayenne's heat is intense and builds, and capsaicin's effects are dose-dependent
- ·Store in an airtight, dark container, as the red carotenoid pigments bleach and degrade under light
- ·Handle with care and wash hands after use, since capsaicin readily transfers to eyes and skin
Optimal Timing
Capsaicin's thermogenic and appetite-modulating effects are useful around meals, and there is no strict circadian requirement; some prefer it earlier in the day for the metabolic lift.
- · late evening if heat disturbs sleep or causes reflux
Culinary pinches are calorically negligible and fasting-compatible; capsaicin may aggravate reflux or sensitive stomachs in large amounts.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower cayenne pepper is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about cayenne pepper
What is cayenne pepper?
Cayenne Pepper is classified as a herbs & spices. Cayenne pepper is an intensely hot ground chili powder rich in provitamin-A carotenoids and capsaicin, the thermogenic alkaloid behind its heat and metabolic benefits.
Is cayenne pepper healthy?
Cayenne Pepper scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin E, Vitamin B6, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is cayenne pepper high in protein?
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Is cayenne pepper high in fiber?
Not really. A 2 g serving provides about 0.5 g of fiber (~2% of the 28 g daily value).
What vitamins and minerals are in cayenne pepper?
In a 2 g serving, cayenne pepper is highest in Vitamin A (~17% DV).
Is cayenne pepper keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.6 g of net carbs (1.1 g total minus 0.5 g fiber).
When is the best time to eat cayenne pepper?
Best any time of day. Capsaicin's thermogenic and appetite-modulating effects are useful around meals, and there is no strict circadian requirement; some prefer it earlier in the day for the metabolic lift.
How much cayenne pepper should I eat?
A typical serving is around 2 g (~6 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 cayenne pepper alongside several other herbs & spices sources.
What pairs well with cayenne pepper?
Cayenne Pepper pairs nicely with: Pair with a fat source such as olive oil or avocado because capsaicin and the carotenoids and vitamin E are fat-soluble and far better absorbed with dietary fat; Combine with citrus or other vitamin-C foods because vitamin C regenerates oxidized vitamin E for sustained antioxidant protection; Use with lean protein dishes because capsaicin's thermogenic and appetite-modulating effects complement a higher-protein meal.
Supplements that mirror Cayenne Pepper's nutrient profile
Encyclopedia entries that supply the same signature nutrients cayenne pepper contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Cayenne Pepper
These are the nutrients cayenne peppercontributes 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.