Group · Herbs & spices
Cayenne pepper
Cayenne pepper is a fiery red spice made from small dried chillies ground to a fine powder. Originally from South America, it owes its heat to capsaicin, the compound responsible for its famous kick. It features in Creole, Cajun, Mexican and Indian cooking, where it lifts sauces, marinades and slow-cooked dishes. Beyond its intensity, cayenne pepper has interesting nutrition facts for a spice: it is rich in fibre, provitamin A and antioxidant compounds. Used in very small amounts, it adds flavour without adding to the calorie bill of your dishes, and is a great ally for a balanced, tasty diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 376 kcal |
| Kilojoules | 1560 kJ |
| Protein | 12 g |
| Carbohydrate | 29,4 g |
| Fat | 17,3 g |
| Fibre | 27,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin E29,8 mg248 %
- Vitamin B62,45 mg175 %
- Vitamin K180,3 µg107 %
- Potassium2010 mg101 %
- Manganese2 mg100 %
- Vitamin C76,4 mg96 %
- Vitamin B20,92 mg66 %
- Iron7,8 mg56 %
- Vitamin B9dietary folate equivalents106 µg
See the other 7 nutrients
- Vitamin B38,7 mg54 %
- Phosphorus293 mg42 %
- Magnesium152 mg41 %
- Copper0,37 mg37 %
- Vitamin B10,33 mg30 %
- Zinc2,48 mg25 %
- Calcium148 mg19 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Cayenne pepper is always used in small pinches: a touch on the tip of a knife is enough to transform a dish. Sprinkle it over eggs, soups, rice or roasted vegetables, or add it to a marinade for meat and fish. It also goes very well with dark chocolate, tomatoes and citrus fruits. To preserve its aroma, store it in an airtight jar away from light and damp.
Nutritionally, what you read per 100 g (around 376 calories, 12 g of protein, 29.4 g of carbohydrate and 27.2 g of fibre) is very theoretical: you rarely eat more than one or two pinches per portion, which is a negligible calorie intake. That is exactly what makes it an excellent slimming ally: it boosts taste and the feeling of satisfaction without adding sugar or fat, unlike many shop-bought sauces.
- Capsaicin: responsible for the heat, to be introduced gradually according to your tolerance.
- Provitamin A and antioxidants: found in the bright red colour of the spice.
- Fibre: useful even in the small amounts eaten day to day.
To vary hot flavours, you can alternate with chilli powder, milder paprika or black pepper, depending on the intensity you want. Cayenne pepper also goes very well with garlic powder in your homemade blends. Discover the whole family of herbs and spices to build up your cupboard.
For active people: cayenne pepper is an advantage for seasoning meals rich in lean protein (chicken, fish, pulses) without resorting to salt or high-calorie sauces. During a cutting phase or when watching your weight, it helps make healthy dishes more appetising, which makes it easier to stick with over time. Avoid overdoing it just before an intense session, though, as its heat can upset digestion. To plan your plates around exercise, draw on the principles of nutrition for fitness.
One thing to watch: cayenne pepper can irritate sensitive stomachs and the eyes when handled. Wash your hands well after use and introduce it in small amounts. Well measured, it remains a valuable spice, low in calories and full of character.