KETO VERDICTYES
Habanero peppers are excellent for keto at ~4g net carbs per 100g. Because they’re used in tiny amounts, they’re a virtually zero-carb way to add intense flavor and a capsaicin kick.
Is Habanero Pepper Keto?
Nightshades
Habanero peppers are excellent for keto at ~4g net carbs per 100g. Because they’re used in tiny amounts, they’re a virtually zero-carb way to add intense flavor and a capsaicin kick.
- Net carbs (100g)4g
- Protein (100g)1.9g
- Fat (100g)0.4g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4g
Total Carbs
8.8g
Fiber
4.8g
Protein
1.9g
Fat
0.4g
Calories
40
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Low net carbs: ~4g per 100g, but typical use is just slices or drops
- High fiber relative to total carbs helps temper impact
- Extremely potent—minimal quantity needed for big flavor
- Capsaicin-rich: may modestly boost thermogenesis
- Adds heat without sugars/starches
- Works fresh, dried, pickled, or as hot sauce
HEALTH BENEFITS
- Capsaicin may support mild increases in energy expenditure
- Excellent vitamin C source for immune support
- Provides antioxidants that help combat oxidative stress
- May aid healthy circulation
- Potential anti-inflammatory effects from bioactive compounds
- Can help with appetite control for some due to strong heat
PREPARATION SUGGESTIONS
HOT SAUCE
Blend with vinegar, salt, and garlic. Ferment for complexity or use fresh; a few drops go a long way.
INFUSED OIL
Steep sliced habaneros in olive-oil or avocado-oil for 1–2 weeks; use as a finishing drizzle.
PICKLED
Quick-pickle in vinegar with salt and spices; use sparingly on tacos, eggs, and grilled meats.
IN SALSAS
Mince a sliver into salsa-fresh or guacamole; start tiny and adjust to taste.
COMPOUND BUTTER
Finely mince and mash into butter with herbs; melt over steaks, chicken, or veg.
DRIED AND GROUND
Dry whole peppers and grind to powder; a pinch adds intense heat to any dish.