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green chiles.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

hari mirchgreen chile peppersgreen chilesgreen chillieshari mirchiwhole green chiles

Recipes with green chiles + Add to pantry

SERVING

CALORIES

PROTEIN

2.0g

CARBS

9.0g

FAT

0.40g

FIBER

3.6g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories40kcal—

Protein2.0g4%

Carbohydrates9.0g3%

Fiber3.6g13%

Sugar5.1g10%

Total fat0.40g1%

Saturated fat0.04g0%

Trans fat0g—

Cholesterol0mg0%

Water88g—

MINERALS

Sodium7.0mg0%

Potassium322mg7%

Calcium18mg1%

Iron1.0mg6%

Magnesium24mg6%

Phosphorus43mg3%

Zinc0.23mg2%

Copper0.13mg14%

Manganese0.12mg5%

Selenium0.30µg1%

VITAMINS

Vitamin A108µg12%

Vitamin C120mg133%

Vitamin D0µg0%

Vitamin E0.69mg5%

Vitamin K14µg12%

Thiamin (B1)0.09mg8%

Riboflavin (B2)0.09mg7%

Niacin (B3)1.0mg6%

Pantothenic acid (B5)0.32mg6%

Vitamin B60.29mg17%

Folate (B9)23µg6%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup150g

1 tablespoon9g

1 teaspoon3g

1 oz28g

1 lb448g

1 ml0.6g

1 liter600g

1 piece45g

HEALTH BENEFITS

Why eat it.

✓Excellent source of Vitamin C, which supports immune function and skin health.
✓Contains capsaicin, a compound that may boost metabolism, reduce inflammation, and provide pain relief.
✓Rich in antioxidants, including Vitamin A (as beta-carotene), which supports vision and fights cellular damage.
✓Good source of dietary fiber, aiding in digestion and promoting gut health.

COOKING TIPS

In the kitchen.

1Roast or blister chiles over an open flame, on a grill, or under a broiler until the skin is blackened. Place in a covered bowl to steam, which makes the skin easy to peel off.
2To control the heat level, remove the seeds and the white interior membranes (pith), as this is where most of the capsaicin is concentrated.
3Wear gloves when handling spicy varieties to prevent the capsaicin oils from irritating your skin, and avoid touching your eyes.
4Finely dice raw green chiles to add a fresh, pungent heat to salsas, salads, and marinades.

STORAGE

Keep it fresh.

Store fresh, unwashed green chiles in a plastic bag in the refrigerator's crisper drawer for up to two weeks.
For long-term storage, roast, peel, and chop the chiles, then freeze them in airtight containers or freezer bags for up to a year.

FAQ

Frequently asked questions.

Are green chiles healthy?

Yes, green chiles are very healthy. They are an excellent source of Vitamin C, which supports immune function and skin health, and contain capsaicin, which may boost metabolism and reduce inflammation. They are also rich in antioxidants and dietary fiber, aiding digestion.

What are the nutritional benefits of green chiles?

Per 100g, green chiles contain approximately 40 calories, 2g of protein, 9g of carbohydrates, and 0.4g of fat. They are packed with Vitamin C, Vitamin A (as beta-carotene), and dietary fiber, contributing to overall health and well-being.

Are green chiles good for weight loss?

Green chiles can be beneficial for weight loss due to their low-calorie content and the presence of capsaicin. Capsaicin is known to slightly boost metabolism and increase fat burning, while the fiber content helps promote satiety and healthy digestion.

Are green chiles vegan and gluten-free?

Yes, green chiles are naturally vegan and gluten-free. As a vegetable, they fit into most dietary patterns, making them a versatile ingredient for various cuisines and dietary needs.

Are green chiles keto-friendly?

Yes, green chiles can be included in a keto diet in moderation. While they contain some carbohydrates (9g per 100g), their fiber content means the net carbs are lower, and their nutritional benefits make them a good addition to many low-carb meals.

How do you prepare green chiles for cooking?

Green chiles are often roasted to soften their flesh, enhance their flavor, and make them easier to peel. After roasting, they can be peeled, seeded, and chopped for use in sauces, stews, or as a topping. Raw chiles can also be finely diced for salsas or salads.

What do green chiles taste like?

Green chiles have a fresh, earthy, and sometimes slightly smoky flavor, with varying levels of heat depending on the specific variety. The heat comes from capsaicin and can range from mild (like Anaheim) to very hot (like serrano or jalapeño).

How do you store fresh green chiles?

Fresh green chiles should be stored unwashed in a plastic bag in the refrigerator's crisper drawer. They can last for 1-2 weeks. For longer storage, roasted and peeled chiles can be frozen in airtight containers or freezer bags for several months.

Can you eat green chiles raw?

Yes, many varieties of green chiles can be eaten raw, especially milder ones like jalapeños or serranos, which are popular in salsas and salads. However, some people prefer to cook them to mellow their heat and enhance their flavor.

What makes green chiles spicy?

The spiciness in green chiles comes from a compound called capsaicin, which is primarily concentrated in the white pith (placenta) and seeds. The more capsaicin a chile contains, the hotter it will be, measured on the Scoville Heat Unit (SHU) scale.

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