One raw Anaheim chile (about 45–65 g) has 15–18 calories, packs around 100 mg vitamin C, and offers small amounts of fiber, B6, and potassium.
Calories
Vitamin C
Heat
Raw Slices
- Add crunch with tiny calories
- Best in salads and tacos
- Keep ribs for more bite
Everyday
Roasted & Peeled
- Char, steam, peel
- Soft, smoky strips
- Great for sauces
Meal Prep
Stuffed Bakes
- Fill with beans or turkey
- Watch cheese and oil
- Bake until tender
Hearty
What You Get Per Pepper
Shoppers love these long green chiles for a mellow kick and bright flavor. The nutrition profile is lean: low energy, no cholesterol, modest carbs, and a standout hit of vitamin C. For a quick scan, the table below shows a typical raw pepper and a standard 100-gram reference side by side.
| Nutrient | Per 1 Pepper (~45–65 g) |
Per 100 g |
|---|---|---|
| Calories | 15–18 kcal | 40 kcal |
| Carbohydrates | 3.5–4.3 g | 9.5 g |
| Fiber | 0.6–0.8 g | 1.5 g |
| Sugars | ~2.3 g | ~5 g |
| Protein | ~0.9 g | 2.0 g |
| Fat | ~0.1 g | 0.2 g |
| Vitamin C | ~109 mg | ~243 mg |
| Vitamin A (RAE) | ~27 µg | ~59 µg |
| Vitamin B6 | ~0.13 mg | ~0.28 mg |
| Potassium | ~153 mg | ~340 mg |
| Folate | ~10 µg | ~23 µg |
| Sodium | ~3 mg | ~7 mg |
Figures come from large databases that aggregate lab analyses of green hot chiles. Values shift with pepper size and growing conditions, but the pattern stays the same: low energy density with strong vitamin C and decent potassium.
Anaheim Nutrition, Taste, And Heat
You’ll feel a gentle tingle, not a burn. Typical heat lands around 500–2,500 Scoville units. That mild profile lets you pile on volume for flavor and crunch while keeping the energy load tiny. The thin walls also soften fast under heat, which helps in skillet dishes, soups, and roasts.
On the taste side, the flesh skews grassy and slightly sweet when fresh. Roasting pulls out a nutty note. Because the capsaicin level is toned down, most folks can enjoy them raw in salsas or as ribbons on tacos without watering eyes. If you want more kick, leave in the ribs and seeds; that’s where a lot of the bite sits.
How Raw, Roasted, And Stuffed Compare
Cooking changes texture more than macros. A dry roast or quick broil will drive off water, concentrating sugars and vitamin C losses a bit while keeping fiber and minerals intact. Oil-heavy methods raise calories fast because the fruit acts like a sponge. Stuffed versions vary by filling; beans and grains raise fiber and carbs, while cheese and meat add protein and fat.
Smart Ways To Add Them
- Raw crunch: thin strips in chopped salads, tostadas, or breakfast burritos.
- Roasted: blacken, peel, and stack on burgers or blend into a roasted salsa.
- Stuffed: fill with black beans and corn, bake, and finish with lime yogurt.
Daily Value Context For Key Nutrients
A single pepper already clears a day’s worth of vitamin C for many adults. That’s handy when produce choices are slim. It also supplies small amounts of B6, folate, and carotenoids. If iron intake comes mostly from plants, pair these chiles with beans or lentils; vitamin C helps the body absorb non-heme iron from those foods.
For shoppers tracking energy, one pepper slides into any plan at 15–18 kcal. Even two or three peppers keep the count modest, while adding color and crunch to plates that might lean heavy on starch or protein.
Picking, Storing, And Prepping
Select Fresh Pods
Look for smooth, glossy skin with a firm bend and no soft spots. Stems should be green, not brown or shriveled. Size ranges widely, but long pods with medium thickness are easiest to roast and stuff.
Store For Snap
Keep whole peppers unwashed in a breathable bag in the crisper. Use within a week for the best texture. For longer storage, roast, peel, and freeze flat in layers; thaw directly into soups or sauces.
Prep Safely
Wash, then trim the stem end. If you’re heat-sensitive, wear gloves and avoid touching your face when seeding. Capsaicin can linger on fingers and transfer to eyes.
Ways Cooking Affects Nutrition
Water-soluble vitamins drop with long, wet heat. A quick char keeps more of them than a slow simmer. Grilling or broiling with just enough oil for release preserves the lean profile while deep frying flips the math fast.
Roasting Tips
Set the oven to high heat, place peppers on a sheet, and roast until blistered. Steam under a bowl for 10 minutes, peel, and slice. The skin lifts off easily and the flesh stays meaty with a gentle chew.
Stuffing Tips
Par-roast until pliable, then fill. Good combos: quinoa with herbs, ground turkey with onions, or beans with corn and cumin. Keep an eye on oil and cheese volume if you’re counting calories.
How They Compare With Other Mild Chiles
If you want a benchmark, look at poblano and banana peppers. All three are low in energy and offer a punch of vitamin C. The table below stacks common data points per 100 grams so you can pick the right pod for flavor and nutrition.
| Pepper | Calories (per 100 g) | Vitamin C (per 100 g) |
|---|---|---|
| Anaheim-type Green Chile | ~40 kcal | ~240 mg |
| Poblano | ~26 kcal | ~98 mg |
| Banana Pepper | ~27 kcal | ~66 mg |
Buying Fresh Versus Canned
Fresh peppers bring crisp texture and higher vitamin C. Canned versions are handy and keep the energy count low, but they can slip a bit on heat-sensitive vitamins and may include added sodium. If you reach for a can, rinse before use to lower the brine load.
Label Clues That Matter
Scan for sodium per serving and short ingredient lists. Plain chiles in water beat jars with sugar or heavy sauces when you’re aiming for a lean recipe build.
Simple Pairings That Make Sense
These chiles slot into breakfast, lunch, and dinner. Toss into eggs, stir into bean soups, layer on grain bowls, or tuck into tacos. Citrus, cilantro, onion, corn, and creamy elements like yogurt balance the mild bite.
Allergy And Sensitivity Notes
Allergies to Capsicum are rare but real. If mouth itch, hives, or stomach upset show up, stop and check with a clinician. For heartburn-prone eaters, try peeled roasted strips and skip seeds and ribs.
Quick Prep Ideas
Five-Minute Raw Salsa
Chop two peppers, half an onion, and a tomato. Add lime juice and salt. Rest five minutes and serve with grilled fish or tofu.
Sheet-Pan Roasted Strips
Toss sliced peppers with a light coat of oil and a pinch of salt. Roast hot until blistered. Finish with lime. Fold into bowls or serve over rice.
Bottom Line For Busy Cooks
Lean calories, bold vitamin C, gentle heat. Keep a few in the crisper and you’ll always have color and crunch ready for salads, skillets, and stuffed dinners.