Herbs & Spices

Paprika

Health
ScoreA+

Paprika is a mild ground spice made from dried sweet red peppers, exceptionally rich in provitamin-A carotenoids, vitamin E and antioxidant pigments.

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Why Paprika scores 95

Nutrient density30

Protein quality10

Fiber content10

Healthy fats7

Bioactive compounds14

Glycemic impact10

Top nutrients

% Daily Value per a pinch (2 g)

Vitamin E 3.9%Vitamin B6 2.5%Iron 2.3%Riboflavin 1.9%Copper 1.6%

Nutrition

per_100g

282

Calories

14.1g

Protein

54g

Carbs

12.9g

Fat

34.9g

Fiber

Health benefits

Supports eye health and macular protection

moderate evidence

Zeaxanthin and beta-carotene concentrate in the macula, filtering high-energy blue light and quenching reactive oxygen species, while provitamin-A carotenoids convert to retinal needed for vision

Provides strong fat-soluble antioxidant defense

strong evidence

Capsanthin, capsorubin and high vitamin E act in cell membranes and lipoproteins to interrupt lipid peroxidation chains and reduce oxidative damage

Supports cardiovascular health

moderate evidence

Carotenoid and tocopherol antioxidants limit LDL oxidation and inflammation, while high potassium supports healthy blood pressure regulation

Contributes to skin integrity and immune function

moderate evidence

Provitamin-A carotenoids supply retinoids essential for epithelial cell turnover and immune cell function, supporting skin and mucosal barriers

Pairs well with

·Pair with olive oil, butter or other fat because paprika's carotenoids and vitamin E are fat-soluble and poorly absorbed without lipids
·Combine with eggs or dairy because their fat and choline complement paprika's carotenoid uptake and add to the antioxidant carotenoid pool
·Use with vitamin-C-rich foods because vitamin C helps regenerate vitamin E, extending antioxidant protection

Practical tips

·Best timing: Paprika's carotenoids and vitamin E have no circadian dependency and are best consumed regularly with fat-containing meals for absorption.
·Bloom paprika gently in warm oil rather than adding to a hot dry pan; it scorches easily and turns bitter, and the oil extracts its carotenoids
·Add toward the end of high-heat cooking to protect the heat-sensitive red pigments
·Buy in small quantities and store in a cool, dark, airtight container, as the carotenoids fade and oxidize over months
·Choose Hungarian or Spanish paprika for the deepest carotenoid color and flavor