Chili peppers
Low GI
GL 0.6 per piece (45 g) · GL 1.3 per 100 g
- About 144 mg of vitamin C per 100 g; one 45 g pepper gives about 65 mg
- Usually eaten in small amounts, so a typical serving adds little fibre or protein
Chili peppers has a glycemic index of 15 (Low). One piece (45 g) adds a glycemic load of 0.6.
Reviewed Aug 6, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
- GL 0.6 per 100 g Jalapeños are a milder fresh chili for salsas, eggs and tacos, with about 29 kcal per 100 g and a glycemic load of about 1.
Jalapeños - GL 1 per 100 g Bell pepper gives stir-fries, salads and sauces the same pepper flavour and colour without the heat.
Bell peppers - GL 5.9 per 100 g Black pepper is the everyday way to add bite to a dish when there is no fresh chili, used by the pinch.
Black pepper - GL 3 per 100 g Ground paprika adds red colour and pepper flavour to stews, eggs and marinades, sweet or hot, by the teaspoon.
Paprika Powder
Forms of Chili peppers
Logi · Manage Insulin Resistance
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Chili peppers is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp, chopped | 9 g | 0.1 |
| 1 pepper | 45 g | 0.6 |
| 1 cup, chopped | 150 g | 2 |
Nutrition Facts (per 100g)
per 100g
| Calories | 40 kcal |
| Carbohydrates | 8.81 g |
| Sugars (Total) | 5.3 g |
| Natural | 5.3 g |
| Added | 0 g |
| Fiber | 1.5 g |
| Soluble | 0.5 g |
| Insoluble | 1 g |
| Protein | 1.87 g |
| Fat | 0.44 g |
| Saturated | 0.04 g |
| Unsaturated | 0.4 g |
| Sodium | 7 mg |
Processing Level
Why this score?
- About 144 mg of vitamin C per 100 g; one 45 g pepper gives about 65 mg
- Only 40 kcal per 100 g and a glycemic load of about 1
- Usually eaten in small amounts, so a typical serving adds little fibre or protein
- Its heat (capsaicin) is too strong for some people, so start with a small amount
Calculate the glycemic load of a meal with Chili peppers
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Chili peppers?
Chili peppers has a glycemic index of 15 (Low). One piece (45 g) has a glycemic load of 0.6; per 100 g the glycemic load is 1.3.
Is Chili peppers good for people with insulin resistance?
Chili peppers has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Chili peppers has the lowest glycemic load?
Among the forms of Chili peppers in this database, Canned chili pepper has the lowest glycemic load (0.7 per 100 g).
Check Chili peppers in the Logi app, with your portion.
