Herbs & Spices
Crushed Red Pepper Flakes
97Health
Score
A+Score
Crushed red pepper flakes are coarsely milled dried red chilies, seeds and all, delivering visible heat from capsaicin plus abundant provitamin-A carotenoids.
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Why Crushed Red Pepper Flakes scores 97
Nutrient density35
Protein quality10
Fiber content10
Healthy fats9
Bioactive compounds14
Glycemic impact10
Top nutrients
Vitamin E198.9Vitamin B6144.1Manganese87Vitamin C84.9Riboflavin70.7
Nutrition
per_100g
318
Calories
12g
Protein
56.6g
Carbs
17.3g
Fat
27.2g
Fiber
Health benefits
Drives thermogenesis and supports weight management
moderate evidenceCapsaicin activates TRPV1 and sympathetic output, raising energy expenditure and fat oxidation while modestly suppressing appetite
Supports cardiovascular health
moderate evidenceCapsaicin promotes nitric-oxide-mediated vasodilation and may improve endothelial function, while high potassium counters sodium's effect on blood pressure
Supplies provitamin-A carotenoid and vitamin-E antioxidants
strong evidenceBeta-carotene, capsanthin and tocopherols quench reactive oxygen species and limit LDL oxidation, protecting tissues from oxidative damage
Offers anti-inflammatory and analgesic activity
strong evidenceSustained TRPV1 activation depletes substance P in sensory neurons and downregulates inflammatory signaling
Pairs well with
- ·Steep in warm olive oil because capsaicin and the carotenoids are fat-soluble and the oil draws out and carries the heat and antioxidants
- ·Pair with tomato-based sauces because lycopene and the chili's carotenoids together broaden the antioxidant spectrum
- ·Combine with garlic and leafy greens because the fat and the flakes' fat-soluble nutrients enhance overall absorption
Practical tips
- ·Best timing: anytime
- ·Add flakes early when cooking in oil so the capsaicin and pigments have time to infuse, or sprinkle at the end for sharper, more localized heat
- ·Start with a small pinch and adjust; seed-inclusive flakes can be hotter than expected
- ·Store airtight away from light to slow carotenoid fading and preserve potency
- ·Buy whole-flake products rather than powder when you want gradual, oil-infused heat
