One fresh Anaheim pepper is low calorie and vitamin rich, led by standout vitamin C and mild heat that fits everyday cooking.
Lower Vitamin C
Mid Vitamin C
High Vitamin C
Raw Sliced
- Crisp bite, bright flavor
- Strong vitamin C per gram
- Add near serving time
Max nutrients
Fire-Roasted
- Sweeter, smoky notes
- Peel to soften texture
- Great for salsas
Balanced
Canned Diced
- Fast pantry option
- Rinse to cut sodium
- Even heat, tender
Convenient
Anaheim Pepper Nutrition Facts And Uses
Need a mild chile that still carries nutrition? This pod brings a crisp bite, gentle spice, and a strong vitamin C profile for very few calories. One typical pepper clocks about 18 calories with plenty of water, a touch of fiber, and a bouquet of plant compounds. Per 100 grams, raw hot green chiles land near 40 calories and around 242 milligrams of vitamin C, enough to cover the daily target with room to spare. That punch helps explain why a handful of slices can brighten a salad or burrito bowl without changing the macro balance.
Macros stay light. Carbs sit under ten grams per 100 grams, protein hovers near two grams, and fat is a trace. Fresh pods bring only whisper-level sodium, which leaves space for seasoning. Canned versions flip the script: still lean on calories but much higher in sodium for shelf life. If you’re watching salt, drain and rinse canned peppers and let fresh take the lead when possible.
Heat is friendly. On the Scoville scale this chile usually falls between 500 and 2,500 SHU, so you get a warm glow rather than a sharp burn. That range keeps it adaptable—raw in salads, stuffed and baked, or fire-roasted for sauces and stews. Remove seeds and ribs to soften the warmth another notch.
Quick Nutrition Snapshot (Per 100 Grams)
The first table gives a broad side-by-side of fresh versus canned. Columns stay tight so you can scan fast.
| Nutrient | Raw Hot Green Chiles | Canned Green Chiles |
|---|---|---|
| Calories | 40 kcal | 29 kcal |
| Vitamin C | 242 mg | ~34 mg |
| Fiber | 1.5 g | ~1.2 g |
| Sodium | ~3 mg | ~397 mg |
Vitamin C is the headliner. One pepper can deliver around 109 milligrams, which covers the usual adult target in a single serving. For reference, see the NIH’s vitamin C intake ranges and the ranking for vitamin C-dense foods. Pair chopped peppers with iron-rich beans or spinach to help with absorption.
How This Chile Compares To Other Mild Peppers
Think of it as a bridge between sweet bells and sharper jalapeños. It’s usually milder than jalapeño and close to poblano for heat. That makes it easy to add volume to dishes without pushing spice levels too far. Want more punch? Leave a few seeds in; want less? Remove the inner ribs and go with a quick roast for a softer profile.
Vitamin C, Fiber, And Hydration
Water content runs high, which helps with meal volume at low calories. Fiber is modest but useful, especially in raw salads and chunky salsas. Vitamin C sits near the top tier among common produce per gram. That antioxidant supports collagen formation and helps your body take up iron from plant foods. A couple of peppers in a grain bowl can move the needle without touching the calorie budget.
Capsaicin And Mild Heat Benefits
The active compound behind the warmth is capsaicin. Even at mild levels it adds aroma and encourages variety in the diet. Research into chili intake links capsaicinoids with a range of studied outcomes; topical uses are well established for certain pain conditions, while food-level intake mostly supports flavor, vegetable variety, and satisfaction. If spicy foods feel tough on an empty stomach, pair peppers with carbs and protein for a smoother ride.
Serving Ideas That Keep The Nutrients
Raw and lightly cooked options tend to preserve more vitamin C than long simmering. Roasting adds sweetness and smoke, which plays nicely with beans, corn, and tomatoes. Here are simple ways to fold these peppers into meals while keeping the good stuff intact.
Smart Prep Tips
- Raw ribbons: Slice thin for salads, slaws, and tacos. Add just before serving.
- Quick roast: Broil until blistered, steam in a bowl, peel, then chop. Fold into eggs or grain bowls.
- Stuff and bake: Fill with quinoa, black beans, and cheese; bake until tender.
- Salsa base: Char with tomatillos and onions; blitz with lime and cilantro.
Portion And Pantry Swaps
Fresh peppers bring the strongest vitamin C per gram. Canned peppers are handy for weeknights and offer steady flavor; just balance the salt elsewhere. If you’re heat-shy, swap one pepper for a roasted bell to keep volume while easing the spice.
Heat And Kitchen Use Guide
This table helps you pick peppers by warmth and role. The ranges are typical; growing conditions can nudge heat up or down.
| Pepper | Typical Heat (SHU) | Best Use |
|---|---|---|
| Anaheim | 500–2,500 | Stuffing, roasting, salsas |
| Poblano | 1,000–1,500 | Chiles rellenos, sauces |
| Jalapeño | 2,500–8,000 | Salsas, pickling, toppings |
Special Notes: Oxalates, Sodium, And Sensitivity
If you track oxalates, raw New Mexican–type peppers, which include this variety, sit in a mid range around a half-cup sliced. That’s far below high-oxalate foods but not zero. For most people, normal cooking and portions fit fine within balanced meals.
Sodium stays tiny in fresh peppers but rises sharply in canned versions. Rinse canned peppers and taste before salting the rest of the dish. Jarred products with added acids bring a slight tang; adjust lime or vinegar later.
Heat sensitivity varies. Even mild chiles can bother some folks, especially when seeds and ribs stay in. Start small, build up, and choose cooking methods that tame sharp edges—roasting and stewing are reliable options.
Buyer’s And Storage Tips
Picking Good Peppers
Look for firm walls, glossy skin, and a fresh stem. Size varies by batch, but longer pods offer more room for stuffing. Skip soft spots and dull, wrinkled patches.
Storing For Freshness
Keep dry in a produce bag in the fridge and aim to use within a week for peak crunch. Roasted peppers hold in the fridge for three to four days. Freeze peeled strips flat on a tray; once solid, bag for later stews and sauces.
How To Fit These Peppers Into A Balanced Plate
Build a bowl with beans, brown rice, chopped peppers, tomato, and a spoon of yogurt. You’ll get protein, fiber, color, and a bright finish. Swap half the bell pepper in recipes for this milder chile when you want gentle spice plus a vitamin C lift.
Method Notes And Sources
Nutrient values for raw hot green chiles and single-pepper serving data derive from the MyFoodData profile tied to USDA FoodData Central. Heat range follows common references that list this chile around 500–2,500 SHU. Oxalate figures for New Mexican or Anaheim types place a half-cup sliced in a moderate bracket. Intake ranges for vitamin C follow the NIH Office of Dietary Supplements. These references align with typical grocery specimens; actual values vary by season, soil, storage, and cooking time.