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Cayenne Pepper
Herbs & Spices

Cayenne Pepper

96
Health
ScoreA+

Cayenne pepper is an intensely hot ground chili powder rich in provitamin-A carotenoids and capsaicin, the thermogenic alkaloid behind its heat and metabolic benefits.

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Why Cayenne Pepper scores 96

Nutrient density30
Protein quality10
Fiber content10
Healthy fats7
Bioactive compounds14
Glycemic impact10
Top nutrients

% Daily Value per a pinch (2 g)

Vitamin E 4.0%Vitamin B6 2.9%Manganese 1.7%Vitamin C 1.7%Riboflavin 1.4%

Nutrition

per_100g

318
Calories
12g
Protein
56.6g
Carbs
17.3g
Fat
27.2g
Fiber

Health benefits

Boosts thermogenesis and supports metabolic rate

moderate evidence

Capsaicin activates TRPV1 receptors and the sympathetic nervous system, increasing energy expenditure and fat oxidation while modestly suppressing appetite and energy intake

Supports cardiovascular function

moderate evidence

Capsaicin promotes nitric-oxide-mediated vasodilation and may improve endothelial function and lipid handling, while high potassium counters sodium's pressor effect

Delivers provitamin-A carotenoid and tocopherol antioxidants

strong evidence

Carotenoids (beta-carotene, capsanthin) and vitamin E quench reactive oxygen species and reduce LDL oxidation, protecting tissues from oxidative damage

Provides analgesic and anti-inflammatory effects

strong evidence

Repeated TRPV1 activation by capsaicin depletes substance P in sensory neurons and downregulates inflammatory mediators, the basis for topical capsaicin pain relief

Pairs well with

  • ·Pair with a fat source such as olive oil or avocado because capsaicin and the carotenoids and vitamin E are fat-soluble and far better absorbed with dietary fat
  • ·Combine with citrus or other vitamin-C foods because vitamin C regenerates oxidized vitamin E for sustained antioxidant protection
  • ·Use with lean protein dishes because capsaicin's thermogenic and appetite-modulating effects complement a higher-protein meal

Practical tips

  • ·Best timing: Capsaicin's thermogenic and appetite-modulating effects are useful around meals, and there is no strict circadian requirement; some prefer it earlier in the day for the metabolic lift.
  • ·Bloom cayenne briefly in warm oil to extract its fat-soluble carotenoids and capsaicin, then add to the dish
  • ·Start with a small pinch; cayenne's heat is intense and builds, and capsaicin's effects are dose-dependent
  • ·Store in an airtight, dark container, as the red carotenoid pigments bleach and degrade under light
  • ·Handle with care and wash hands after use, since capsaicin readily transfers to eyes and skin

Related foods

Celery Seed
97
Cilantro (Dried)
97
Cinnamon (Ground)
97
Turmeric (Ground)
97
Crushed Red Pepper Flakes
96
Curry Powder
96

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