Herbs & Spices

Chili Powder

Health
ScoreA+

Chili powder is a blended spice of ground dried chilies with cumin, garlic and oregano, rich in provitamin-A carotenoids and capsaicin with moderate heat.

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Why Chili Powder scores 93

Nutrient density30

Protein quality10

Fiber content10

Healthy fats7

Bioactive compounds14

Glycemic impact10

Top nutrients

% Daily Value per a pinch (2 g)

Vitamin E 5.1%Vitamin B6 2.9%Sodium 2.5%Iron 1.9%Vitamin K 1.8%

Nutrition

per_100g

282

Calories

13.5g

Protein

49.7g

Carbs

14.3g

Fat

34.8g

Fiber

Health benefits

Promotes thermogenesis and appetite modulation

moderate evidence

Capsaicin from the chili base activates TRPV1 and sympathetic signaling, increasing energy expenditure and fat oxidation while modestly reducing energy intake

Supplies provitamin-A carotenoid and tocopherol antioxidants

strong evidence

Beta-carotene, capsanthin and high vitamin E quench reactive oxygen species and limit lipid peroxidation in membranes and lipoproteins

Supports cardiovascular and metabolic health

moderate evidence

Capsaicin promotes nitric-oxide vasodilation and the blend's potassium and antioxidants support blood pressure and limit LDL oxidation

Adds layered antioxidant polyphenols from blend components

moderate evidence

Cumin and oregano in the blend contribute thymol, carvacrol and phenolic acids that augment the spice's overall antioxidant and anti-inflammatory profile

Pairs well with

·Pair with a fat source such as oil, avocado or cheese because the carotenoids, vitamin E and capsaicin are fat-soluble and absorbed better with lipids
·Combine with beans and tomatoes because the chili's vitamin C and the tomatoes' lycopene complement its carotenoid antioxidants in classic chili dishes
·Use with lean protein because capsaicin's thermogenic effect pairs well with a higher-protein, satiating meal

Practical tips

·Best timing: Capsaicin's metabolic effects are useful around meals and the carotenoids have no circadian dependency; chili powder fits any meal of the day.
·Bloom chili powder in warm oil at the start of cooking to release its carotenoids and toast the cumin and garlic for deeper flavor
·Check the label for added salt, as many commercial blends are partly sodium
·Store airtight away from light and heat; the carotenoids and volatile spice oils fade over a few months
·Toast lightly and briefly to avoid scorching, which makes the blend bitter