Crushed Red Pepper Flakes
Crushed red pepper flakes are coarsely milled dried red chilies, seeds and all, delivering visible heat from capsaicin plus abundant provitamin-A carotenoids.
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
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.
Health Benefits (4)
- Drives thermogenesis and supports weight managementmoderateCapsaicin activates TRPV1 and sympathetic output, raising energy expenditure and fat oxidation while modestly suppressing appetite
- Supports cardiovascular healthmoderateCapsaicin promotes nitric-oxide-mediated vasodilation and may improve endothelial function, while high potassium counters sodium's effect on blood pressure
- Supplies provitamin-A carotenoid and vitamin-E antioxidantsstrongBeta-carotene, capsanthin and tocopherols quench reactive oxygen species and limit LDL oxidation, protecting tissues from oxidative damage
- Offers anti-inflammatory and analgesic activitystrongSustained TRPV1 activation depletes substance P in sensory neurons and downregulates inflammatory signaling
Food Pairings
- ·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
Practical Tips
- ·Add flakes early when cooking in oil so the capsaicin and pigments have time to infuse, or sprinkle at the end for sharper, more localized heat
- ·Start with a small pinch and adjust; seed-inclusive flakes can be hotter than expected
- ·Store airtight away from light to slow carotenoid fading and preserve potency
- ·Buy whole-flake products rather than powder when you want gradual, oil-infused heat
Optimal Timing
Capsaicin's thermogenic effects are useful around meals and the carotenoids have no circadian dependency; flakes suit any meal.
- · late evening if heat triggers reflux or disrupts sleep
Culinary pinches are calorically negligible and fasting-compatible; capsaicin can aggravate reflux in sensitive individuals.
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 crushed red pepper flakes is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about crushed red pepper flakes
What is crushed red pepper flakes?
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.
Is crushed red pepper flakes healthy?
Crushed Red Pepper Flakes 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 crushed red pepper flakes high in protein?
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Is crushed red pepper flakes 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 crushed red pepper flakes?
In a 2 g serving, crushed red pepper flakes is highest in Vitamin A (~17% DV).
Is crushed red pepper flakes 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 crushed red pepper flakes?
Best any time of day. Capsaicin's thermogenic effects are useful around meals and the carotenoids have no circadian dependency; flakes suit any meal.
How much crushed red pepper flakes 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 crushed red pepper flakes alongside several other herbs & spices sources.
What pairs well with crushed red pepper flakes?
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.
Supplements that mirror Crushed Red Pepper Flakes's nutrient profile
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.
Signature nutrients in Crushed Red Pepper Flakes
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.