Know what’s on your plate
Black pepper
Calories & nutrition facts
black
Nutrition facts
Per 100 g% DV- Calories 251 kcal —
- Protein 10 g 21%
- Carbohydrate 39 g 14%
- Fat 3.3 g 4%
- Saturated fat 1.4 g 7%
- Fibre 25 g 90%
- Sugars 0.6 g —
- Sodium 20 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 27 µg 3%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 1 mg 7%
- Vitamin K 164 µg 136%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.18 mg 14%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 1.4 mg 28%
- Vitamin B6 0.29 mg 17%
- Folate (B9) 17 µg 4%
- Vitamin B12 0 µg 0%
- Choline 11.3 mg 2%
Minerals
- Calcium 443 mg 34%
- Iron 9.7 mg 54%
- Magnesium 171 mg 41%
- Phosphorus 158 mg 13%
- Potassium 1329 mg 28%
- Zinc 1.2 mg 11%
- Copper 1.3 mg 148%
- Manganese 12.8 mg 554%
- Selenium 4.9 µg 9%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 251 | 10 g | 39 g | 3.3 g |
| 1 × tsp, ground | 2.3 g | 6 | 0.2 g | 0.9 g | 0.1 g |
| 1 × tbsp, ground | 6.9 g | 17 | 0.7 g | 2.7 g | 0.2 g |
| 1 × tsp, whole | 2.9 g | 7 | 0.3 g | 1.1 g | 0.1 g |
| 1 × dash | 0.1 g | 0 | 0 g | 0 g | 0 g |
| 2 × tsp, ground | 4.6 g | 12 | 0.5 g | 1.8 g | 0.1 g |
| ½ × tsp, ground | 1.2 g | 3 | 0.1 g | 0.4 g | 0 g |
| 3 × tsp, ground | 6.9 g | 17 | 0.7 g | 2.7 g | 0.2 g |
| 4 × tsp, ground | 9.2 g | 23 | 1 g | 3.6 g | 0.3 g |
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Questions about Black pepper
Should you buy whole black peppercorns or ground black pepper?
Whole peppercorns keep their aroma longer; grind them just before cooking or serving. Choose ground pepper when you need it to blend evenly into a dressing, rub or smooth sauce.
When should you add black pepper while cooking?
Add it early to soups, stews and braises so its flavour infuses the dish. For a brighter, more aromatic hit, grind a little over the food just before serving; high heat can make finely ground pepper taste bitter.
How do you store black pepper?
Keep whole peppercorns or ground pepper in a tightly sealed container, away from heat, light and steam. A dry cupboard is better than a shelf beside the hob.
What dishes go well with black pepper?
It is a classic finish for scrambled eggs, roast vegetables, soups and creamy sauces, and it is essential in a peppercorn sauce for steak. Add it to a marinade with garlic and lemon for chicken or tofu.
Can you use white pepper instead of black pepper?
Yes: use the same amount when you want peppery heat without black flecks, especially in pale sauces, mashed potatoes or soups. White pepper tastes earthier and less citrusy, so the flavour will not be identical.
Why is black pepper called the king of spices?
Black peppercorns are the dried berries of a climbing vine, Piper nigrum. They are harvested while still green and then dried, which darkens and wrinkles their skins.
How much black pepper is a typical serving?
A teaspoon of ground black pepper weighs about 2.3 g, but most dishes need only a pinch or a few grinds. Its fibre content is 25 g per 100 g, though the small amount used contributes little.
Does black pepper contain much iron?
Black pepper is high in iron: it provides 9.7 mg per 100 g. As you usually use only a pinch or a few grinds, it is not generally eaten in enough quantity to be a major source.
Source: USDA FoodData Central 170931 · per 100 g · carbohydrate per EU label, fibre excluded
