Is Jalapeño Keto?

Nightshades

KETO VERDICTYES

Jalapeños are excellent for keto. With ~3.7g net carbs per 100g—and typically used in small amounts—they add big flavor and heat with minimal macro impact. Capsaicin may also support thermogenesis.

Net carbs (100g)3.7g
Protein (100g)0.9g
Fat (100g)0.4g
Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
3.7g

Total Carbs

6.5g

Fiber

2.8g

Protein

0.9g

Fat

0.4g

Calories

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

Low net carbs: ~3.7g per 100g fits easily into daily macros
High fiber relative to carbs helps blunt glucose impact
Capsaicin may modestly increase fat oxidation
Small amounts deliver big flavor, keeping portions tiny
Versatile: great raw, pickled, roasted, or stuffed
Very low calorie for the flavor punch

HEALTH BENEFITS

Capsaicin may support metabolism and appetite control
Rich in vitamin C for immune support and collagen formation
Antioxidants help neutralize free radicals
Potential anti-inflammatory effects
May support cardiovascular health markers when part of a whole-food diet
Topical capsaicin can aid pain relief (not from consumption)

PREPARATION SUGGESTIONS

STUFFED JALAPEÑO POPPERS

Cut in half, remove seeds, and fill with cream cheese and cheddar. Wrap in bacon and bake at 400°F for ~20 minutes until crispy.

PICKLED

Slice and pickle in vinegar, salt, and spices. Perfect on tacos, salads, and burgers; keeps for weeks.

RAW SLICED

Thinly slice for salads, tacos, or keto pizza. Remove membranes for less heat.

ROASTED

Roast whole at 450°F for 15–20 minutes until charred; blend into sauces or salsas for smoky heat.

IN EGG DISHES

Dice and add to scrambled eggs, omelets, or frittatas—pairs well with cheese and bacon.

KETO SALSA

Blend with tomatoes, cilantro, lime, and onion for fresh salsa. Great with pork rinds or veggie sticks.

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