Serrano Peppers (Raw) – Nutritional Information
Serrano peppers, known for their vibrant heat and distinct flavor, are a popular ingredient in various culinary dishes, especially in Mexican and Southwestern cuisines. They add a delightful kick to salsas, sauces, and even as a garnish in many recipes. Not only do they enhance the flavor profile of your meals, but they also offer a range of nutritional benefits that can contribute to a balanced diet.
Ingredients Overview:
- Description: Serrano peppers are small, elongated chili peppers that are typically green when harvested, although they may turn red or yellow as they ripen. They are widely recognized for their bright, pungent taste and crisp texture, which make them a versatile ingredient for fresh salsas, stir-fries, and marinades.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 32 kcal |
| Protein | 1.74 g |
| Total Fat | 0.44 g |
| Saturated Fat | 0.059 g |
| Carbohydrates | 6.7 g |
| Fiber | 3.7 g |
| Sugars | 3.83 g |
| Calcium | 11 mg |
| Iron | 0.86 mg |
| Magnesium | 22 mg |
| Phosphorus | 40 mg |
| Potassium | 305 mg |
| Sodium | 10 mg |
| Zinc | 0.26 mg |
| Copper | 0.129 mcg |
| Manganese | 0.187 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 44.9 mg |
| Thiamin (B1) | 0.054 mg |
| Riboflavin (B2) | 0.081 mg |
| Niacin (B3) | 1.537 mg |
| Vitamin B6 | 0.505 mg |
| Folate | 23 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 47 mcg |
| Vitamin E | 0.69 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Serrano peppers do not contain common allergens such as gluten, dairy, nuts, or soy. However, like other chili peppers, they may cause irritation for individuals sensitive to spicy foods or capsaicin. It is advisable for people with spicy food sensitivities or gastrointestinal issues to consume serrano peppers in moderation.
Dietary Preferences:
- Vegan: Suitable for vegan diets as they are plant-based.
- Vegetarian: A vegetarian-friendly option for adding heat to dishes.
- Low-Carb: With just 6.7 grams of carbohydrates per 100g, serrano peppers can be included in low-carb diets.
- Gluten-Free: Serrano peppers are naturally gluten-free.
- Low-Sodium: With only 10mg of sodium per 100g, these peppers are ideal for those following a low-sodium diet.
Health Benefits and Advice:
Serrano peppers are not just spicy but also packed with beneficial nutrients. They are an excellent source of Vitamin C, providing nearly 45 mg per 100g, which is vital for immune health, skin repair, and the maintenance of connective tissues. The peppers also contain Vitamin A, important for eye health and maintaining good vision, and Vitamin B6, which plays a crucial role in brain development and function.
Additionally, serrano peppers offer a substantial amount of dietary fiber (3.7 g per 100g), which supports digestive health and helps to regulate blood sugar levels. The antioxidant content, including vitamins like Vitamin C and compounds such as capsaicin, may help in reducing inflammation and promoting metabolism. Capsaicin, the compound responsible for the spiciness of chili peppers, has also been shown to have potential benefits in weight management by increasing calorie burning.
With only 32 kcal per 100g, serrano peppers are an excellent way to spice up your meals without adding significant calories. Their high potassium content (305 mg per 100g) can support heart health by helping to regulate blood pressure. Furthermore, the presence of magnesium and iron contributes to bone health and helps prevent iron deficiency anemia.
Conclusion:
Serrano peppers are a flavorful and nutritious addition to any dish, providing a unique balance of heat and health benefits. Whether you’re preparing a salsa, adding them to tacos, or incorporating them into your favorite chili or soup, these peppers are a versatile ingredient to have in your kitchen. Packed with vitamins, minerals, and antioxidants, serrano peppers not only bring a bold kick to your recipes but also offer a variety of health benefits, making them a valuable component of a well-rounded diet.
Enjoy them fresh for the best flavor and nutritional value, and always be mindful of their heat level to suit your personal taste!
