Kali mirch nutritional value per 100g (black pepper)

The table below carries kali mirch nutrition per 100 g straight from IFCT 2017 (food code G031), the food composition tables ICMR-NIN publishes; white pepper sits beside it from USDA FoodData Central, and cumin seeds come from the same tables. Energy is 218 kcal, fat a modest 2.74 g, and total dietary fibre 33.16 g, the top figure of the three columns.

Two reading notes. First, these are dry-weight figures: 100 g of black pepper is a full jar's worth, about 33 level teaspoons. Second, whole peppercorns and the powder ground from them share this composition; a powder stretched with something else does not, and that is what the home checks are for. The black pepper adulteration test page walks through the water test and the other checks for a new pack.

Per 100 g raw, edible portion. Composition: IFCT 2017 (ICMR-NIN); USDA FoodData Central (SR Legacy), FDC ID 170933, NDB 2032. — means not reported. These are average values for the food; the label on a pack gives the values for that product.

Nobody eats 100 g of pepper. The realistic servings are a level teaspoon of ground pepper (3 g) and a level tablespoon (9 g), the same weights the rasam powder recipe uses. The table below works those out from the IFCT values above.

A teaspoon also carries about 45 mg of potassium, 5.9 mg of magnesium and 0.7 mg of sodium. And because one teaspoon seasons a whole pot, the amounts that reach a single plate are smaller still: in a dish for four, a teaspoon's figures split roughly four ways.

White pepper is the natural comparison because both come from Piper nigrum; its numbers sit in the USDA FoodData Central record, since IFCT 2017 does not record white pepper. Cumin seeds are the second peer, the spice black pepper shares the rasam powder jar with. The full black pepper vs white pepper page carries the side-by-side detail.

On protein the three are close: black pepper has 10.12 g per 100 g, white pepper a shade more at 10.4 g, and cumin seeds lead at 13.91 g, about 37 percent more than black pepper. On fibre black pepper answers back: its 33.16 g sits about 27 percent above white pepper's 26.2 g and about 9 percent above cumin's 30.35 g. At the teaspoon, all of these differences shrink to a third of a gram, so the table is for context, and the serving table above is for the kitchen.

The IFCT 2017 record carries no glycemic index for black pepper; its mark there is not applicable. So there is no GI figure to give, and no glycemic load either, since a glycemic load is worked out from a GI value.

The question barely arises in practice: a level teaspoon of pepper adds about 1.1 g of carbohydrate, which does not move a meal's carbohydrate count, and pepper's job in a dish is flavour, not energy.

Iron is 11.91 mg per 100 g. Cumin seeds carry more, 20.58 mg, about 73 percent above black pepper, and white pepper edges it too at 14.3 mg; a teaspoon of black pepper gives 0.36 mg. Calcium is 405 mg per 100 g, against 265 mg in white pepper, while cumin seeds hold more than double black pepper at 878 mg; a teaspoon of black pepper supplies 12 mg.

Potassium is 1487 mg per 100 g, far above white pepper's 73 mg and close to cumin's 1886 mg, which beats black pepper by about 27 percent. Magnesium is 196 mg, zinc 1.24 mg and folate 21.89 mcg per 100 g. Sodium is low at 24.08 mg per 100 g, so whatever salt a peppered dish carries comes from the recipe, not the spice. Vitamin C is not reported for black pepper: IFCT 2017 leaves the cell blank, its mark for a value below the detectable limit.

The Dietary Guidelines for Indians group pepper with turmeric, cumin, ginger, garlic, cinnamon and cloves as antioxidant-rich spices, ones it would count within a balanced diet. A 2013 review of black pepper describes the spice's antioxidant and antimicrobial potential, with piperine as the active ingredient. What the same review concedes matters more: its findings are proven in animal modelling, and the review calls for controlled trials in human subjects; a 2014 review of culinary spices adds that, eaten in small quantities with other foods, a spice's true benefit is hard to pin down from a health perspective.

One result in that review does have a kitchen echo: piperine's role in boosting the absorption of nutrients, which sits behind the turmeric and black pepper pairing covered on its own page. For kitchen use, the rasam powder recipe shows pepper doing its real work alongside coriander and cumin. What each point here means in daily eating is on the black pepper benefits page, and the black pepper hub holds names, storage and buying.

Is kali mirch good for health?

As a daily seasoning, yes. The Dietary Guidelines for Indians put pepper on their antioxidant-rich list, and IFCT 2017 records 10.12 g of protein and 11.91 mg of iron per 100 g. By the pinch it is a flavouring first: a teaspoon carries about 6.5 kcal, and a 2014 spice review concedes the true benefit at small kitchen doses is hard to pin down.

Is kali mirch good for diabetes?

Kitchen amounts of kali mirch are not shown to lower blood sugar in people; most of that work is laboratory. The 2019 review compiled sixty studies in vitro, twenty-one in vivo and a single human trial, and the IFCT record carries no glycemic index for the spice. A level teaspoon adds about 1.1 g of carbohydrate, which does not move a meal's count. Season with it; medicines stay as prescribed, and any change of plan goes through your doctor.

Can black pepper increase blood pressure?

Neither black pepper review reports blood pressure measurements, so no rise or fall is established for the spice. Its potassium, 1487 mg per 100 g in the IFCT tables, comes to about 45 mg in a teaspoon, trivial beside the salt in the dish; the pepper itself adds only 0.7 mg of sodium per teaspoon.

Does black pepper cause acidity?

Neither review compiled a study of acidity or heartburn after eating pepper, so the evidence is silent in both directions at kitchen doses. If a heavily peppered dish disagrees with you, cut the pepper and keep the oil and chilli in the dish in mind too. Pain that keeps coming back is one to raise with your doctor or dietitian.

How to eat kali mirch?

Grind the berries only when you need them and stir the powder in late, so the heat of the spice stays bright. In the rasam powder recipe, one level teaspoon (about 3 g) of the finished powder seasons a two-cup pot of rasam, and a pinch of pepper finishes dal, soup and salads. The turmeric and black pepper page covers the two-spice combination.

Which black pepper is best?

The buying answer, not a variety: ICMR-NIN advises whole, uniform berries from certified packs, because powdered spices are the easier ones to adulterate. The home checks for papaya seeds are on the black pepper adulteration test page. Keep the berries whole at home too, and grind your own powder.