Quick Answer
Raw jalapenos can be good for you in moderation. They contain vitamin C, vitamin A, fiber, potassium and other nutrients. However, eating too many raw jalapenos may cause digestive issues due to their spiciness. Those with sensitivities may also experience discomfort. Overall, incorporating a few raw jalapenos into a balanced diet is fine for most healthy people. But, they should be consumed in moderation.
Nutrition Facts
Here are the nutrition facts for 1 raw jalapeno pepper (about 4 grams):
| Nutrient | Amount |
|---|---|
| Calories | 4 |
| Carbohydrates | 0.9 g |
| Fiber | 0.5 g |
| Sugar | 0.4 g |
| Fat | 0.1 g |
| Protein | 0.2 g |
| Vitamin C | 3.5 mg (6% DV) |
| Vitamin A | 18 mcg RAE (2% DV) |
| Vitamin K | 0.9 mcg (1% DV) |
| Potassium | 56 mg (1% DV) |
As you can see, raw jalapenos provide a good amount of vitamin C and vitamin A along with a little fiber, potassium and other micronutrients.
The scoville scale measures the spiciness or “heat” of peppers like jalapenos. On average, raw jalapenos score 2,500-5,000 scoville heat units. This makes them moderately spicy compared to other pepper varieties.
Potential Benefits
Here are some of the potential health benefits associated with eating raw jalapenos in moderation:
May promote heart health
The capsaicin in hot peppers like jalapenos may help improve cardiovascular health by reducing blood pressure, bad LDL cholesterol and triglycerides. Some research shows it may also increase good HDL cholesterol.
May boost metabolism
Studies suggest the capsaicin in chili peppers can temporarily boost metabolism and increase fat burning. The effects are generally short-lived, so regularly eating peppers may be needed for sustained benefits.
May have anti-inflammatory effects
Spicy peppers contain antioxidants that may help reduce inflammation throughout the body when consumed regularly. Less inflammation could provide protection against chronic diseases.
May reduce cancer risk
Some research indicates that capsaicin may have anti-cancer properties and could potentially reduce the risk of cancer. However, more human studies are needed.
May relieve nasal congestion
Capsaicin seems to reduce substance P, a neuropeptide involved in inflammatory processes. Decreasing substance P could help relieve nasal congestion and sinus pressure caused by allergies or infections.
May aid blood sugar control
Compounds in hot peppers may help improve insulin sensitivity, stabilize blood sugar levels and reduce the risk of type 2 diabetes. More research is still needed though.
Potential Side Effects
Eating too many raw jalapenos may cause the following adverse effects in some people:
Digestive issues
Excess intake of spicy peppers like jalapenos may irritate the mouth, throat, stomach and intestines. This can cause symptoms like pain, cramping, bloating, gas and diarrhea.
Heartburn
The capsaicin in raw jalapenos can aggravate heartburn in those with gastroesophageal reflux disease (GERD). It’s best to limit spicy foods if you have heartburn issues.
Oral irritation
Direct contact with raw jalapenos can cause a burning sensation on lips, tongue and other sensitive areas of the mouth. Be sure to thoroughly wash hands after handling.
Skin irritation
Rubbing your eyes or touching other sensitive body parts after handling hot peppers can cause stinging and irritation. Again, wash hands thoroughly after handling.
Medication interactions
Capsaicin may slow blood clotting and interact with certain medications like aspirin, clopidogrel and warfarin. Check with your doctor before eating spicy foods if taking these medications.
Some people may also be extra sensitive to capsaicin and experience adverse reactions at lower doses. Overall, moderation is key when eating raw jalapenos.
Tips for Eating Raw Jalapenos
Here are some tips for safely enjoying raw jalapenos:
– Start with just a small slice to test your tolerance.
– Thoroughly wash hands after handling raw jalapenos to avoid skin irritation.
– Avoid touching your eyes and mouth after handling. The oils can burn.
– Remove seeds and membranes first for a milder heat. That’s where most of the capsaicin resides.
– Have milk, yogurt, ice cream or another dairy product on hand to help tame the heat if needed.
– Pair raw jalapenos with foods like avocado, onion, lime, cilantro and tomato to balance the flavor.
– Drink water to help dilute some of the spiciness.
– Take an antacid if you experience heartburn or indigestion after eating them.
– Store any leftovers in a sealed container in the fridge for up to 1 week.
– Roast or grill jalapenos first if your digestion is sensitive to the raw version.
Are Raw Jalapenos Safe During Pregnancy?
Most healthy pregnant women can safely consume spicy foods like raw jalapenos in moderation. Here are some precautions to take:
– Ask your doctor about your individual level of tolerance. Those with heartburn or GERD may need to avoid.
– Stick to small amounts at first to assess how your body responds.
– Make sure you have milk, yogurt or ice cream on hand to help relieve spiciness.
– Drink plenty of fluids when eating raw jalapenos to avoid dehydration.
– Avoid handling raw jalapenos and then touching your eyes. The oils can cause stinging.
– Monitor for any abdominal pain, cramping or diarrhea after eating them.
– Let your doctor know if you have notice any concerning symptoms.
Overall, incorporating a few slices of raw jalapeno into a balanced diet is likely fine during pregnancy. But check with your healthcare provider with any concerns.
Are Raw Jalapenos Safe for Kids?
Here are some tips for giving raw jalapenos to kids:
– Check with your pediatrician if your child has food sensitivities or allergies first.
– Introduce small amounts around age 4-7 once other spices and seasonings are tolerated.
– Avoid giving raw jalapenos to toddlers under age 2-3. Their digestive systems may be too sensitive.
– Monitor kids closely the first few times for signs of abdominal or oral irritation.
– Have milk or yogurt available to help tame spiciness if needed.
– Give kids just a small sliced piece at first to test tolerance.
– Remove seeds and membranes first for a milder flavor.
– Have kids wash hands after touching raw jalapenos to avoid skin irritation.
– Keep raw jalapenos out of reach of very young children to avoid potential choking hazards.
For most older kids without sensitivities, enjoying raw jalapenos in moderation should be fine. But go slowly at first and monitor for reactions.
How to Pick Good Raw Jalapenos
Here are some tips for selecting fresh raw jalapenos at the store:
– Look for jalapenos that have a vibrant green color without many blemishes or soft spots. Avoid any that look dried out or moldy.
– Pick jalapenos that feel firm and rigid with a taut skin when gently squeezed. Pass on ones that feel overly soft.
– Size doesn’t indicate spiciness, so don’t worry about that when selecting jalapenos.
– Sniff jalapenos for a fresh, bright scent. Avoid any with an unusual or musty odor.
– For milder heat, choose jalapenos that are 3-4 inches long. Larger ones tend to be hotter.
– For hotter heat, opt for jalapenos around 2 inches long. Smaller jalapenos pack more heat.
– Check the stems are still intact and green without brown or black discoloration.
– For the most capsaicin, pick jalapenos with white streaking on the skin called “corking”.
– Buy only what you plan to use within a week. Use promptly or refrigerate.
Following these tips can help ensure you select fresh, appealing raw jalapenos with your desired level of spiciness.
How to Store Raw Jalapenos
To properly store raw jalapenos:
– Store freshly cut jalapenos in an airtight container in the fridge for 5-7 days max.
– Leave whole raw jalapenos at room temperature for a few days. Then refrigerate for up to 1 week.
– For longer storage, pickle sliced jalapenos in vinegar or pickle juice in a sealed jar for a few weeks.
– Freeze sliced or diced jalapenos in a freezer bag or airtight container for 4-6 months.
– Wrap whole jalapenos individually in plastic wrap then place together in a freezer bag for 2-3 months of storage.
– Dry whole jalapenos using a food dehydrator or oven to make chipotle pepper flakes for months of shelf life.
– To revive limp jalapenos, place in ice water for 30 minutes to crisp them up again.
Proper storage keeps raw jalapenos fresh longer, preserves texture and maintains flavor and heat. Follow these guidelines for maximizing shelf life.
How to Reduce the Heat of Raw Jalapenos
Here are some tips for lowering the spiciness of raw jalapenos:
– Remove the seeds and white inner membranes first, that’s where most of the heat-causing capsaicin resides.
– Slice very thinly or dice finely to minimize the jalapeno’s punch.
– Soak slices in milk or yogurt for 30 minutes to help tame the heat.
– Blend jalapenos with creamy ingredients like avocado, yogurt or mayo for a milder flavor.
– Use other ingredients like lime, cilantro, onion and tomato to balance the heat.
– Bake, grill or roast jalapenos for a mellower flavor compared to raw.
– Add sweetness with honey or sugar when cooking or making sauces with jalapenos.
– Pair raw jalapenos with bland starches like rice, pasta or potatoes to counter the heat.
– Drink milk when eating raw jalapenos to help neutralize the burn.
Following these methods can allow you to better enjoy the flavor of jalapenos without excessive spiciness or discomfort.
Common Questions
Here are answers to some common questions about raw jalapenos:
Are raw jalapenos keto friendly?
Yes, raw jalapenos are a keto friendly food. They contain about 1 gram of net carbs per pepper, making them a good low carb option. The fiber in jalapenos may also help promote feelings of fullness.
Can you eat raw jalapenos every day?
It’s fine for most healthy people to eat a few slices of raw jalapeno every day as part of a varied diet. But limit portions to about 2-4 peppers per day to avoid potential digestive upset from too much capsaicin. Those with sensitivities may need further restrictions.
Are raw jalapenos alkaline or acidic?
Raw jalapenos have an acidic pH around 3.5-4.5 when tested. However, some research shows they may produce an alkaline effect in the body after being metabolized. More studies are needed on their potential alkalizing effects.
Can raw jalapenos make you sick?
In rare cases, raw jalapenos contaminated with salmonella have caused foodborne illness outbreaks. However, thoroughly washing jalapenos helps reduce this risk. Occasionally, eating too many may irritate the digestive tract in those sensitive to spicy foods.
Do raw jalapenos go bad?
Yes, raw jalapenos can go bad after 1-3 weeks. Signs of spoilage include mold, visible decay, very soft texture, foul odor and dark or olive-colored streaks on the pepper. Discard any jalapenos showing these signs of spoilage.
The Bottom Line
Raw jalapenos can add a flavorful kick along with beneficial nutrients to your diet when enjoyed in moderation. For most healthy adults, eating 1-2 raw jalapenos per day as part of a varied diet is generally considered safe. However, some people may be more sensitive and need to further limit intake. Additionally, use caution when handling raw jalapenos and be sure to store them properly to maximize freshness. Overall, incorporating raw jalapenos into recipes or eating sliced pieces occasionally can be a healthy way to add spice to your meals.