Is Jalapeño Keto?

Nightshades
Jalapeño sticker illustration
KETO VERDICTYES

Jalapeños are excellent for keto. With ~3.7g net carbs per 100g—and typically used in small amounts—they add big flavor and heat with minimal macro impact. Capsaicin may also support thermogenesis.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

3.7gnet carbs in your portion

Total carbs
6.5g
Fiber
2.8g
Protein
0.9g
Fat
0.4g
Calories
29
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The 100 g reference amount provides 3.7g net carbs and can fit common keto portions.

  • Net carbs (100 g)3.7g
  • Protein (100 g)0.9g
  • Fat (100 g)0.4g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100 g (as listed by source)

Net Carbs
3.7g
Total Carbs
6.5g
Fiber
2.8g
Protein
0.9g
Fat
0.4g
Calories
29

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.

Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.

WHY IT'S KETO-FRIENDLY

  • Low net carbs: ~3.7g per 100g fits easily into daily macros
  • High fiber relative to carbs helps blunt glucose impact
  • Capsaicin may modestly increase fat oxidation
  • Small amounts deliver big flavor, keeping portions tiny
  • Versatile: great raw, pickled, roasted, or stuffed
  • Very low calorie for the flavor punch

PREPARATION SUGGESTIONS

STUFFED JALAPEÑO POPPERS

Cut in half, remove seeds, and fill with cream cheese and cheddar. Wrap in bacon and bake at 400°F for ~20 minutes until crispy.

PICKLED

Slice and pickle in vinegar, salt, and spices. Perfect on tacos, salads, and burgers; keeps for weeks.

RAW SLICED

Thinly slice for salads, tacos, or keto pizza. Remove membranes for less heat.

ROASTED

Roast whole at 450°F for 15–20 minutes until charred; blend into sauces or salsas for smoky heat.

IN EGG DISHES

Dice and add to scrambled eggs, omelets, or frittatas—pairs well with cheese and bacon.

KETO SALSA

Blend with tomatoes, cilantro, lime, and onion for fresh salsa. Great with pork rinds or veggie sticks.

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