Is Serrano Pepper Keto?

Nightshades
Serrano Pepper sticker illustration
KETO VERDICTYES

Serrano peppers are excellent for keto with only ~3g net carbs per 100g. They’re hotter than jalapeños but more approachable than habaneros, so you can add big flavor (and heat) without compromising your macros.

Serrano peppers are excellent for keto with only ~3g net carbs per 100g. They’re hotter than jalapeños but more approachable than habaneros, so you can add big flavor (and heat) without compromising your macros.

  • Net carbs (100g)3g
  • Protein (100g)1.7g
  • Fat (100g)0.4g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
3g
Total Carbs
6.7g
Fiber
3.7g
Protein
1.7g
Fat
0.4g
Calories
32

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Low net carbs: ~3g per 100g fits neatly into keto
  • Good fiber: ~3.7g/100g supports digestion and lowers net impact
  • Used in small amounts: spice means you’ll typically use teaspoons, not cups
  • Capsaicin content: may modestly support thermogenesis and fat oxidation
  • Versatile heat: hotter than jalapeño, milder than habanero—easy to dial in
  • Bright, fresh flavor: boosts satisfaction and craveability without extra carbs

HEALTH BENEFITS

  • Rich in vitamin C to support immune function and collagen formation
  • Capsaicin may increase energy expenditure and aid appetite control
  • Contains antioxidants that help combat oxidative stress and inflammation
  • Potential natural pain-modulating effects via capsaicin
  • Supports cardiovascular health markers when part of a whole-food diet
  • Low-calorie, low-carb way to enhance flavor—helpful for weight management

PREPARATION SUGGESTIONS

FRESH SALSA VERDE

Blend with tomatillos, cilantro, garlic, and lime. Perfect for tacos (lettuce wraps), eggs, or as a dip with pork rinds or vegetables.

SLICED RAW

Slice thin for tacos, salads, or guacamole. Remove membranes for less heat, keep them for maximum spice.

PICKLED

Quick-pickle in vinegar with salt and garlic. A zippy topping for keto nachos, burgers, or egg dishes—keeps for weeks.

ROASTED

Roast whole until charred, then blend into sauces or salsas. Adds smoky depth to meats and veggies.

IN EGGS

Dice finely and scramble with eggs, cheese, and bacon. Big flavor boost to breakfast with minimal carbs.

PICO DE GALLO

Combine with tomatoes, onion, cilantro, and lime. Fresh, spicy topping for grilled meats and fish.

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