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Crushed Red Pepper Flakes
Herbs & Spices

Crushed Red Pepper Flakes

96
Health
ScoreA+

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 96

Nutrient density30
Protein quality10
Fiber content10
Healthy fats4
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

Drives thermogenesis and supports weight management

moderate evidence

Capsaicin activates TRPV1 and sympathetic output, raising energy expenditure and fat oxidation while modestly suppressing appetite

Supports cardiovascular health

moderate evidence

Capsaicin 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 evidence

Beta-carotene, capsanthin and tocopherols quench reactive oxygen species and limit LDL oxidation, protecting tissues from oxidative damage

Offers anti-inflammatory and analgesic activity

strong evidence

Sustained 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: Capsaicin's thermogenic effects are useful around meals and the carotenoids have no circadian dependency; flakes suit any meal.
  • ·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

Related foods

Celery Seed
97
Cilantro (Dried)
97
Cinnamon (Ground)
97
Turmeric (Ground)
97
Cayenne Pepper
96
Curry Powder
96

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