scored 96/100
Also known as red pepper flakes, chili flakes, crushed chili, capsicum annuum flakes
Crushed red pepper flakes are coarsely milled dried red chilies, seeds and all, delivering visible heat from capsaicin plus abundant provitamin-A carotenoids.
0.6 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 96.
Crushed red pepper flakes are dried ripe Capsicum annuum chilies, typically cayenne-type, coarsely ground with the seeds included rather than reduced to fine powder, producing the familiar flecked condiment that tops pizza and pasta. Because they are essentially the same dried chili as cayenne, their composition is similar: per 100 g they supply roughly 318 kcal, 12 g protein, 57 g carbohydrate, 17 g fat and 27 g dietary fiber. They are rich in provitamin-A carotenoids, providing about 41,600 IU of vitamin A per 100 g from beta-carotene and capsanthin, plus vitamin E (~30 mg), vitamin C (~76 mg), vitamin K (~80 mcg), potassium (~2014 mg), iron, manganese and B6. The defining bioactive is capsaicin, concentrated in the placental tissue and clinging seeds, which binds TRPV1 to drive heat perception, thermogenesis, vasodilation and appetite suppression, and gives the flakes their characteristic slow-building burn. The coarse, seed-inclusive form means flakes release their heat gradually as they steep in oil or sauce. Used as a finishing pinch, crushed red pepper contributes negligible calories while delivering a concentrated daily dose of capsaicin and fat-soluble carotenoid antioxidants prized for metabolic and cardiovascular support.
Capsaicin activates TRPV1 and sympathetic output, raising energy expenditure and fat oxidation while modestly suppressing appetite
Capsaicin promotes nitric-oxide-mediated vasodilation and may improve endothelial function, while high potassium counters sodium's effect on blood pressure
Beta-carotene, capsanthin and tocopherols quench reactive oxygen species and limit LDL oxidation, protecting tissues from oxidative damage
Sustained TRPV1 activation depletes substance P in sensory neurons and downregulates inflammatory signaling
Capsaicin's thermogenic effects are useful around meals and the carotenoids have no circadian dependency; flakes suit any meal.
Fasting-compatible
Culinary pinches are calorically negligible and fasting-compatible; capsaicin can aggravate reflux in sensitive individuals.
Per 100 g of the default form. Bars show how much higher or lower crushed red pepper flakes is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Crushed Red Pepper Flakes is classified as a herbs & spices. Crushed red pepper flakes are coarsely milled dried red chilies, seeds and all, delivering visible heat from capsaicin plus abundant provitamin-A carotenoids.
Crushed Red Pepper Flakes scores 96/100 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.
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, crushed red pepper flakes is highest in Vitamin A (~17% DV).
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).
Best any time of day. Capsaicin's thermogenic effects are useful around meals and the carotenoids have no circadian dependency; flakes suit any meal.
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 crushed red pepper flakes alongside several other herbs & spices sources.
Crushed Red Pepper Flakes pairs nicely with: Steep in warm olive oil because capsaicin and the carotenoids are fat-soluble and the oil draws out and carries the heat and antioxidants; Pair with tomato-based sauces because lycopene and the chili's carotenoids together broaden the antioxidant spectrum; Combine with garlic and leafy greens because the fat and the flakes' fat-soluble nutrients enhance overall absorption.
Encyclopedia entries that supply the same signature nutrients crushed red pepper flakes contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients crushed red pepper flakescontributes 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.