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Black pepper (Kali mirch): Nutrition and who it suits

Black pepper is fine in small amounts for weight loss, PCOS, diabetes and menopause. 100 g has 218 kcal, 10.1 g of protein and 33.2 g of fibre. One serving is a pinch to half a teaspoon (2 g), about 4 kcal.

Close-up of black peppercorns

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy218 kcal
Protein10.1 g
Carbohydrate36.2 g
Fibre33.2 g
Sugars0.3 g
Fat2.7 g
Magnesium196 mg
Potassium1487 mg
Iron11.9 mg

Where its calories come from

19%69%
  • Protein 19%
  • Carbohydrate 69%
  • Fat 12%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of black pepper?

About 4 kcal for a pinch to half a teaspoon (2 g), and about 8 kcal if you have two.

One serving, against your day

One serving (2 g) fills less than 5% of an adult woman's daily need for every nutrient measured here. The largest share is magnesium, at 1.1% (3.9 mg).

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code G031. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is black pepper good for weight loss, PCOS, diabetes and menopause?

Weight loss

Fine in small amounts

Used in pinches, so it barely changes your numbers either way.

PCOS and PCOD

Fine in small amounts

Used in pinches, so it barely changes your numbers either way.

Diabetes

Fine in small amounts

Used in pinches, so it barely changes your numbers either way.

Menopause

Fine in small amounts

Used in pinches, so it barely changes your numbers either way.

All four goalsFine in small amountsUsed in pinches, so it barely changes your numbers either way.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Kola jaluk; Bengali: Golmarichi; Gujarati: Mari; Hindi: Kalimirchi; Kannada: Kari menasu; Kashmiri: Marutus; Malayalam: Kurumlaku; Marathi: Mire; Odia: Golomarcho; Punjabi: Kalimirchi; Sanskrit: Marich ushna, hapusha; Tamil: Milagu; Telugu: Mirayalu; Urdu: Kaali Mirch.

Related

Fenugreek seeds (Methi)Dry red chilliesCloves (Lavang)Cardamom (Elaychi)Coriander seeds (Dhania)Turmeric powder (Haldi)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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