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A jalapeno (also spelled jalapeño) is a medium-hot green chili pepper, usually picked unripe and eaten fresh, pickled or cooked. On the Scoville scale it sits at roughly 2,000 to 10,000 heat units, depending on the source and the individual pepper, which is hotter than a poblano but far milder than a serrano or habanero. One raw jalapeno weighs about 14 grams in USDA data and has only about 4 calories, yet a cup of slices supplies more than a full day’s Daily Value of vitamin C. Below are the Scoville numbers, the USDA jalapeno nutrition facts, the big difference between fresh and canned, and how to handle hot peppers without burning your hands or eyes.
Peptide Labs does not sell jalapenos or jalapeno products. This article is general nutrition information, not medical advice.
Key Takeaways
- Extension services list jalapenos at about 2,000 to 10,000 Scoville heat units; bell peppers are 0.
- Most of the heat sits in the white ribs (membranes) and the seeds next to them, so removing them tames the pepper.
- One raw jalapeno (14 g) has about 4 calories and 18% of the Daily Value for vitamin C in USDA data.
- Canned jalapenos are much saltier: about 16% of the Daily Value for sodium in a single canned pepper.
- Wear gloves when cutting hot peppers and keep your hands away from your eyes.
How hot is a jalapeno?
Pepper heat is measured in Scoville heat units (SHU), a scale that reflects how much capsaicin and related capsaicinoids a pepper contains. Labs now measure these compounds directly, but the results are still reported in Scoville units. Published jalapeno Scoville ranges differ a little: UF/IFAS Extension lists 2,000 to 8,000 SHU, Penn State Extension lists 2,500 to 8,000, and University of Illinois Extension lists 2,500 to 10,000. The spread is real; growing conditions, ripeness and variety make two jalapenos from the same bag taste very different.
| Pepper | Scoville heat units (UF/IFAS Extension) | Rough heat level |
|---|---|---|
| Bell pepper | 0 | No heat |
| Poblano | 1,000 to 2,000 | Mild |
| Jalapeno | 2,000 to 8,000 | Medium |
| Serrano | 10,000 to 25,000 | Hot |
| Cayenne | 25,000 to 50,000 | Hot |
| Habanero | 100,000 to 350,000 | Very hot |
So a jalapeno is roughly a step below a serrano and many times milder than a habanero. Cayenne, the pepper behind the red spice, is also hotter; our cayenne pepper guide covers capsaicin research and supplements in detail, so this article sticks to the jalapeno as a food.
Where the heat is
Penn State Extension notes that capsaicin is concentrated in the membranes and seeds, and University of Illinois Extension points out that the white ribs hold most of it, with the seeds picking up heat from contact. To make a milder dish, cut out the ribs and scrape away the seeds, and wash the knife and cutting board afterward.
Jalapeno nutrition facts
The table uses the USDA FoodData Central SR Legacy entry for raw jalapeno peppers (FDC 168576) at USDA’s portion weights for one pepper (14 grams) and one cup of slices (90 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw jalapeno) | 1 pepper (14 g) | % DV | 1 cup sliced (90 g) | % DV |
|---|---|---|---|---|
| Calories | 4 | Not applicable | 26 | Not applicable |
| Carbohydrate | 0.9 g | Under 1% | 5.9 g | 2% |
| Fiber | 0.4 g | 1% | 2.5 g | 9% |
| Total sugars | 0.6 g | No DV | 3.7 g | No DV |
| Vitamin C | 16.6 mg | 18% | 107 mg | 119% |
| Vitamin B6 | 0.06 mg | 3% | 0.38 mg | 22% |
| Vitamin E | 0.5 mg | 3% | 3.2 mg | 21% |
| Vitamin K | 2.6 mcg | 2% | 16.6 mcg | 14% |
| Vitamin A | 7.6 mcg RAE | 1% | 49 mcg RAE | 5% |
| Potassium | 35 mg | 1% | 223 mg | 5% |
Jalapeno calories are tiny: about 4 per pepper and 29 per 100 grams in USDA data. The nutrient that stands out is vitamin C, about 119 milligrams per 100 grams in the USDA entry, which puts the jalapeno alongside citrus and bell peppers in our guide to vitamin C sources. Most people eat a pepper or two at a time, though, not a cup, so a single jalapeno is a modest contributor. USDA also lists lutein and zeaxanthin in raw jalapenos, carotenoids discussed in our lutein guide.
Jalapeno vs other peppers, per 100 grams
This comparison uses USDA SR Legacy entries for each raw pepper, per 100 grams of the edible part.
| Per 100 g, raw (USDA FDC ID) | Calories | Fiber (% DV) | Vitamin C (% DV) | Vitamin A (% DV) |
|---|---|---|---|---|
| Jalapeno (168576) | 29 | 2.8 g (10%) | 118.6 mg (132%) | 54 mcg RAE (6%) |
| Serrano (169395) | 32 | 3.7 g (13%) | 44.9 mg (50%) | 47 mcg RAE (5%) |
| Hot chili, green (170497) | 40 | 1.5 g (5%) | 242.5 mg (269%) | 59 mcg RAE (7%) |
| Banana pepper (169394) | 27 | 3.4 g (12%) | 82.7 mg (92%) | 17 mcg RAE (2%) |
| Green bell pepper (170427) | 20 | 1.7 g (6%) | 80.4 mg (89%) | 18 mcg RAE (2%) |
| Red bell pepper (170108) | 26 | 2.1 g (8%) | 127.7 mg (142%) | 157 mcg RAE (17%) |
Jalapenos and bell peppers are close in calories and vitamin C, but a red bell pepper carries far more vitamin A because ripe red peppers are rich in beta-carotene. Our sibling guide to bell peppers covers the color differences.
Fresh vs canned and pickled jalapenos
Canned and pickled jalapenos are convenient, but the brine changes the numbers a lot. In the USDA entry for canned jalapenos, solids and liquids (FDC 170080), sodium is about 1,671 milligrams per 100 grams, roughly 73% of the Daily Value, and vitamin C drops to about 10 milligrams. One canned pepper (22 grams) carries about 368 milligrams of sodium in USDA data, around 16% of the Daily Value.
| Jalapeno form (USDA entry) | Amount | Calories | Sodium (% DV) | Vitamin C (% DV) |
|---|---|---|---|---|
| Raw (168576) | 1 pepper, 14 g | 4 | Under 1 mg (under 1%) | 16.6 mg (18%) |
| Canned, solids and liquids (170080) | 1 pepper, 22 g | 6 | 368 mg (16%) | 2.2 mg (2%) |
| Raw (168576) | 1 cup sliced, 90 g | 26 | 2.7 mg (under 1%) | 107 mg (119%) |
| Canned, solids and liquids (170080) | 1 cup sliced, 104 g | 28 | 1,738 mg (76%) | 10.4 mg (12%) |
If you watch sodium, compare Nutrition Facts labels across brands, rinse pickled slices, or use fresh peppers; our low sodium foods guide explains how to read the sodium line. Nacho toppings, poppers and jalapeno cheese dips add fat and salt that the pepper itself does not have.
Handling hot peppers safely
Capsaicin irritates skin and eyes, and the oil clings to fingers long after cutting. Poison Control gives practical steps:
- Gloves: wear rubber, latex or nitrile gloves when cutting hot peppers, and do not touch your face or eyes afterward.
- Air: open a window or use a fan when cooking hot peppers, since the fumes can make you cough.
- Eyes: if pepper gets in an eye, Poison Control advises rinsing with plenty of warm water for 15 minutes.
- Mouth: small sips of milk or water may help with the burn after eating.
- When to get help: trouble breathing or chest discomfort means calling 911; for other exposures, Poison Help is 1-800-222-1222.
Food safety and sensitive stomachs
Wash fresh peppers under running water before cutting. Raw peppers can carry germs like any produce: in 2008, CDC linked a Salmonella Saintpaul outbreak with at least 1,442 illnesses to jalapeno and serrano peppers, and FDA found the outbreak strain on a jalapeno grown in Mexico. Spicy food can also bother the gut. NIDDK lists spicy foods among foods that may make acid reflux worse, a point covered in our guide to heartburn on GLP-1 medicines. Peppers belong to the nightshade family; our nightshade guide explains the difference between a true allergy and a tolerance issue. Hives, swelling or breathing trouble after eating peppers needs urgent care and a visit to an allergist.
Capsaicin is often marketed as a metabolism booster. The research is about small, short-term effects, mostly from capsaicin supplements rather than a few slices of jalapeno; our guide to metabolism puts those claims in context.
Frequently Asked Questions
How hot is a jalapeno?
Extension services list jalapenos at about 2,000 to 10,000 Scoville heat units. That is medium heat: hotter than a poblano, milder than a serrano or habanero.
How many calories are in a jalapeno?
About 4 calories in one raw jalapeno of 14 grams, in USDA data, and about 26 in a cup of slices.
Are jalapenos healthy?
Raw jalapenos are very low in calories and rich in vitamin C for their size. Canned and pickled versions are much higher in sodium.
Where is the heat in a jalapeno?
Mostly in the white ribs (membranes) and the seeds touching them. Removing both makes the pepper milder.
What should I do if jalapeno gets in my eye?
Poison Control advises rinsing the eye with plenty of warm water for 15 minutes. Call 1-800-222-1222 for advice, or 911 for breathing trouble.
Why are some jalapenos hotter than others?
Heat varies with variety, growing conditions and ripeness, so peppers from the same bag can differ widely.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Bell Peppers Nutrition: Red vs Green vs Yellow, USDA Facts, Cayenne Pepper Benefits: What Capsaicin Research Shows, Plus Side Effects, Nightshade Vegetables: List, Nutrition and Are Nightshades Bad for You?, Habanero Pepper: How Hot It Is, Nutrition and Safe Handling, Hot Sauce: Ingredients, USDA Nutrition, Sodium and Scoville Heat.