scored 93/100
Also known as ground white pepper, piper nigrum white, bai hu jiao
Ground white pepper is the mature, hull-removed berry of Piper nigrum, manganese- and iron-rich and high in piperine, with a milder aroma but sharper heat than black pepper.
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 93.
White pepper is the same fruit as black pepper (Piper nigrum) but harvested fully ripe and soaked so the dark outer pericarp is removed, leaving only the pale inner seed. Stripping the hull removes much of the aromatic terpene layer, giving white pepper a cleaner, hotter, less fragrant profile prized in light-colored sauces and East Asian cooking. Per 100 g of ground white pepper there are about 296 kcal, 10.4 g protein, 69 g carbohydrate, 2.1 g fat and 26 g dietary fiber. Its minerals are concentrated in the seed: roughly 4.3 mg manganese, 14.3 mg iron, 90 mg magnesium, 73 mg calcium, 176 mg phosphorus and 74 mg potassium, with small amounts of B-vitamins. Because the seed retains most of the piperine, white pepper delivers comparable alkaloid-driven benefits to black pepper: piperine inhibits drug-metabolizing enzymes and the P-glycoprotein efflux pump, raising the bioavailability of co-ingested nutrients and phytochemicals, while stimulating gastric and pancreatic secretions to aid digestion. White pepper carries less of the surface antioxidant polyphenols found in the black pericarp, so its strengths are heat, piperine and a notable iron content rather than aroma. In a longevity context it functions, like black pepper, as a near-zero-calorie daily bioavailability enhancer and digestive stimulant rather than a bulk source of nutrition.
Piperine retained in the seed inhibits intestinal glucuronidation and the P-glycoprotein efflux transporter, slowing clearance of compounds such as curcumin, selenium and B-vitamins so more is absorbed
Piperine activates TRPV1 receptors and increases secretion of gastric acid, pancreatic enzymes and bile, improving breakdown of fats and proteins
The hull-free seed is iron-rich, supporting hemoglobin synthesis, while manganese serves as a cofactor for superoxide dismutase and connective-tissue enzymes
Piperine and residual polyphenols scavenge free radicals and downregulate NF-κB-mediated inflammatory signaling
Best taken with meals so piperine can enhance nutrient absorption and stimulate digestion; there is no circadian dependency.
Fasting-compatible
Culinary amounts are calorically negligible and fasting-compatible; large doses may irritate the stomach.
Per 100 g of the default form. Bars show how much higher or lower white pepper (ground) is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
White Pepper (Ground) is classified as a herbs & spices. Ground white pepper is the mature, hull-removed berry of Piper nigrum, manganese- and iron-rich and high in piperine, with a milder aroma but sharper heat than black pepper.
White Pepper (Ground) scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Copper, Iron. 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).
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.8 g of net carbs (1.4 g total minus 0.5 g fiber).
Best any time of day. Best taken with meals so piperine can enhance nutrient absorption and stimulate digestion; there is no circadian dependency.
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 white pepper (ground) alongside several other herbs & spices sources.
White Pepper (Ground) pairs nicely with: Pair with turmeric because piperine markedly increases curcumin absorption by blocking its glucuronidation; Use in cream and dairy-based sauces because white pepper adds heat without dark specks while its piperine aids fat digestion; Combine with iron-rich and vitamin-C-rich vegetables because pepper stimulates secretions that support overall nutrient assimilation.
Encyclopedia entries that supply the same signature nutrients white pepper (ground) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients white 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.