Group · Herbs & spices
Black pepper
Black pepper is the most widely used spice in the world, made from the dried berries of the pepper vine (Piper nigrum). Picked while still green and then sun-dried, the berries take on their characteristic dark, wrinkled look. It is sold as whole peppercorns, cracked (coarsely crushed) or ground, and comes in several varieties depending on origin (Penja, Malabar, Sarawak). Its hot, pungent flavour comes from piperine, its active compound. Very low in calories at normal amounts, it features in almost every cuisine in the world. Rich in fibre and minerals per 100 g (though eaten in very small quantities), black pepper lifts dishes without adding salt or sugar, a valuable advantage in a balanced, flavoursome diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 331 kcal |
| Kilojoules | 1380 kJ |
| Protein | 13,3 g |
| Carbohydrate | 39,9 g |
| Fat | 7,5 g |
| Fibre | 25,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese15 mg750 %
- Vitamin K1144 µg192 %
- Iron17 mg121 %
- Copper1 mg100 %
- Potassium1600 mg80 %
- Calcium480 mg60 %
- Magnesium190 mg51 %
- Omega-3 ALA0,63 g32 %
- Vitamin B9dietary folate equivalents21,8 µg
See the other 10 nutrients
- Vitamin B51,82 mg30 %
- Total omega-30,65 g26 %
- Phosphorus170 mg24 %
- Vitamin B60,23 mg16 %
- Vitamin E1,93 mg16 %
- Omega-6 LA1,54 g15 %
- Vitamin B10,12 mg11 %
- Zinc0,99 mg10 %
- Vitamin A50,7 µg6 %
- Vitamin B30,46 mg3 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Black pepper stands out for its versatility. As whole peppercorns, it keeps for several years away from light and damp, in a grinder or an airtight container. Freshly ground, it releases its volatile aromas far better than pepper already reduced to powder, which quickly goes stale. A simple tip: add it at the end of cooking, because strong, prolonged heat spoils its fragrance and makes it more bitter.
As for nutrition facts, black pepper has around 331 kcal per 100 g, 13.3 g of protein, 39.9 g of carbohydrate and 25.3 g of fibre. These figures look impressive, but a pinch weighs only a few tenths of a gram, so its real calorie contribution is negligible. That is exactly what makes it a slimming ally, since it boosts the taste of dishes without adding fat or sodium.
In the kitchen, black pepper goes with meat, fish, vegetables and fresh cheeses alike. It combines superbly with other spices and herbs. For example, you can pair it with turmeric powder, whose recipes it often accompanies, or with garlic powder for a homemade rub for grilled food. Also explore the other treasures of the herbs and spices family to vary your seasonings.
- Everyday use: a turn of the grinder over a soup, a salad or a soft-boiled egg is enough to transform a bland dish.
- Storage: favour whole peppercorns, which stay fresh much longer than ground pepper.
- Smart pairings: it complements ground ginger beautifully in Asian marinades.
For active people, black pepper is above all a calorie-free flavour enhancer that helps make healthy, protein-rich dishes appetising, useful when bulking as well as cutting. It lets you use less added salt, which helps you manage hydration and water retention better. To go further in building your meals, see our guide to the balanced diet.
One thing to watch: black pepper is still hot and can bother people with a sensitive digestion. Use it in moderation and adjust the amount to your tolerance. At usual amounts, it has no significant impact on your daily calorie intake, which makes it one of the best habits for cooking tasty, light food.
