Green Chilli: Nutrition, Uses, Health Benefits & Side Effects

Discover the incredible health benefits of green chilli, from boosting metabolism to supporting heart health. Learn why this spicy food is great for overall wellness.
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3 min
12-January-2026

Green chilli is a common ingredient in many cuisines around the world, known for adding a fiery kick to dishes. However, beyond its ability to spice up food, green chilli is packed with numerous health benefits that many may not be aware of. With its rich nutritional profile, it serves as a natural powerhouse of vitamins and minerals. In this article, we will explore the health benefits of green chilli, its nutritional value, and how it can positively affect various aspects of your well-being, from metabolism to heart health.

Nutritional value of green chilli

Green chilli may be small in size, but it boasts a robust nutritional profile. Rich in vitamins A, C, and K, green chillies are also an excellent source of dietary fiber. Additionally, they contain important minerals like potassium, iron, and copper. Vitamin C, in particular, plays a crucial role in boosting the immune system and improving skin health, while vitamin A supports eye health and skin regeneration. These chillies also have a low calorie content, making them an ideal addition to diets focused on weight management.

One of the key components in green chillies is capsaicin, a bioactive compound responsible for its spicy flavor. Capsaicin offers a variety of health benefits, ranging from metabolism enhancement to pain relief, which we will explore further in this article.

Nutrient

Value Per 100 G of Green Chilli

Potassium

340 mg

Protein

2 g

Sodium

7 mg

Fat

0.2 g

Calories

40

Carbohydrate

9-9.5 g

Iron

6-12 mg

Calcium

18 mg

Vitamin A

2 g

Vitamin C

250-300 mg

Vitamin B-6

0.278 mg

Magnesium

10-15 mg

Phosphorous

46 mg

Water

87.7 g

Fibre

1.5 g

Copper

0.174 mg


Health benefits of green chilli

Green chillies provide a variety of health benefits, both when consumed in food and used topically. Below are some of the key green chilli benefits that make them a valuable addition to a balanced diet:

  • Rich in antioxidants: Green chillies contain a high level of antioxidants, particularly vitamin C and beta-carotene. These antioxidants help fight free radicals in the body, which can reduce the risk of chronic diseases like cancer and support overall cellular health.
  • Boosts immunity: Thanks to its high vitamin C content, green chilli aids in strengthening the immune system, which is crucial for defending the body against infections and diseases.
  • Improves eye health: Green chillies are a rich source of vitamin A, which is essential for maintaining good vision and preventing conditions such as night blindness.
  • Anti-inflammatory properties: The capsaicin in green chillies has potent anti-inflammatory properties, which can help reduce inflammation in conditions like arthritis.
  • Aids in digestion: Green chilli has been found to stimulate the production of gastric juices, which can improve digestion and prevent bloating or constipation.
  • Regulates blood sugar levels: Studies suggest that the consumption of green chillies can help regulate insulin levels, making them beneficial for individuals with diabetes.
  • Respiratory health: Green chilli benefits include helping clear nasal congestion and supporting better airflow due to their natural heat and capsaicin content.
  • Cardiovascular health: Regular intake may support heart health by improving blood circulation and helping reduce bad cholesterol levels.
  • Weight management: Green chilli benefits extend to boosting metabolism and promoting fat burning, which can aid in healthy weight management.
  • Antibacterial effects: Green chillies possess natural antibacterial properties that may help fight infections and support overall immunity.

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Nutrition

How green chilli boosts metabolism

One of the most remarkable health benefits of green chilli is its ability to boost metabolism. Capsaicin, the active compound that gives chilli its spicy heat, is responsible for this. Capsaicin triggers thermogenesis, a process where the body produces heat by burning calories. As a result, metabolic rate increases, leading to more efficient fat burning.

  • Enhances fat oxidation: Capsaicin encourages the body to break down fats more effectively by increasing the rate of fat oxidation. This can be especially beneficial for individuals looking to shed excess weight.
  • Increases energy expenditure: Consuming green chilli causes a temporary spike in energy expenditure, meaning the body burns more calories even at rest.
  • Improves circulation: The heat produced by green chilli improves blood circulation, which in turn supports better nutrient delivery throughout the body, promoting higher metabolic activity.

Benefits of green chilli for heart health

Heart health is a critical concern, and the benefits of eating green chili extend surprisingly to this area. Capsaicin not only boosts metabolism but also supports heart health in several ways:

  • Reduces cholesterol levels: Capsaicin has been found to help lower LDL cholesterol (the ‘bad’ cholesterol), which can accumulate in arteries and lead to heart disease.
  • Improves blood pressure: Green chilli contains potassium, which helps regulate blood pressure by balancing out the negative effects of sodium. This can prevent hypertension and reduce the risk of heart attacks or strokes.
  • Prevents blood clots: Capsaicin also acts as a natural blood thinner, helping to prevent the formation of clots that can cause heart attacks or strokes.
  • Anti-inflammatory effects: The anti-inflammatory properties of capsaicin reduce inflammation in blood vessels, which can help prevent atherosclerosis (hardening of the arteries).

Green chilli as a natural pain reliever

Surprisingly, the compound responsible for the spicy heat of green chilli—capsaicin—also serves as a natural pain reliever. This is particularly useful for individuals suffering from chronic pain conditions such as arthritis or neuropathy.

  • Reduces arthritis pain: Capsaicin blocks pain receptors when applied topically, which can ease the discomfort associated with arthritis.
  • Relieves headaches: The pain-relieving properties of green chilli can extend to conditions like migraines, as capsaicin helps block nerve signals responsible for sending pain messages to the brain.
  • Eases muscle soreness: The application of capsaicin-infused creams or ointments can reduce muscle soreness and tension by desensitising nerve endings.

How green chilli improves skin health

Green chilli is not only good for your internal health but can also have remarkable effects on your skin. Rich in vitamins A and C, green chilli supports skin regeneration and protection against oxidative damage.

  • Promotes collagen production: Vitamin C is essential for the production of collagen, which helps maintain skin elasticity and prevents premature aging.
  • Fights acne: The anti-inflammatory and antibacterial properties of capsaicin can help reduce acne and skin inflammation. Additionally, green chilli improves blood circulation, which promotes skin health by delivering essential nutrients.
  • Reduces dark spots and pigmentation: Vitamin A found in green chilli can help lighten dark spots and reduce hyperpigmentation, resulting in a more even skin tone.

Can green chilli help with weight loss?

Given its ability to boost metabolism, green chilli can be an excellent ally for those seeking to lose weight. Here’s how:

  • Increases fat burning: As mentioned earlier, capsaicin promotes fat oxidation, leading to higher fat-burning potential, which is key for effective weight loss.
  • Suppresses appetite: Studies have shown that consuming spicy foods like green chilli can suppress appetite, making it easier to control calorie intake.
  • Low-calorie addition: Green chilli is naturally low in calories, making it a great addition to any weight-loss diet without worrying about adding extra calories.
  • Enhances workout performance: The metabolism-boosting and circulation-enhancing properties of green chilli can improve workout performance, leading to more effective exercise sessions and, consequently, better weight loss results.

Check out: Diet plan for weight loss

Green chilli is far more than just a spicy addition to your meals—it is a nutrient-rich powerhouse with a range of health benefits. From boosting metabolism and aiding weight loss to supporting heart health and improving skin, the benefits of green chilli are diverse and substantial. Its high antioxidant content, ability to regulate blood pressure, and potential to relieve pain make it a valuable component of a healthy diet. However, while such natural foods support your overall wellness, it’s equally important to secure yourself with proper insurance to stay protected against unexpected medical expenses.

How to include green chilli in your diet

To obtain the advantages of green chillies, you can include them in your meals using the following tips:

  • Use pickles and chutneys: Pickling green chillies is a classic way to preserve them and enjoy their flavour and health benefits throughout the year.
  • Make green chilli tea: Steep green chillies in hot water to create a spicy, metabolism-boosting beverage.
  • Include them in salads: Finely slice green chillies and add them to salads to give a fresh, spicy kick while enhancing nutritional value.

Side effects of green chilli

The saying “excess of anything is harmful” applies equally to dietary habits. While green chillies enhance flavour and offer several health benefits, consuming them in large amounts can lead to unwanted side effects. It is important to be mindful of portion sizes to avoid health complications.

Some common side effects of excessive green chilli consumption include:

  • Stomach irritation: Overeating green chillies may irritate the stomach lining, leading to acidity, inflammation, or severe abdominal discomfort.
  • Skin allergies: Direct contact with green chillies can cause skin and eye irritation. Even consumption in excess may trigger acne, itching, redness, rashes, or blisters in sensitive individuals.
  • Ulcers: Due to their intense spiciness, green chillies can contribute to mouth or stomach ulcers when consumed excessively.
  • Harmful for piles patients: Capsaicin, the active compound in green chillies, can aggravate the digestive tract and may worsen symptoms of piles by increasing acidity or causing irritation.
  • Organ stress: Regular intake of large quantities of green chillies may put stress on organs such as the stomach, liver, or kidneys over time.

If you experience severe discomfort or any medical emergency after consuming green chillies, it is advisable to consult a doctor promptly to prevent further complications.

How to use BMR and RMR to improve your health?

Given below are the ways to use BMR and RMR to improve your health:

1. Optimise Caloric Intake

Use your BMR or RMR to calculate your daily caloric needs and adjust your diet accordingly. For weight loss, aim to consume fewer calories than your BMR or RMR suggests. For weight gain, increase your caloric intake to exceed your metabolic rate.

2. Adjust exercise regimens

Tailor your exercise routine based on your metabolic rate. For example, if your BMR is high, you may need more intense workouts to create a caloric deficit. If your RMR is lower, adjust your exercise frequency and intensity to achieve your fitness goals.

3. Monitor metabolic changes

Regularly reassess your BMR and RMR to monitor changes in your metabolism. If you notice significant variations, it may be time to adjust your diet or exercise plan. For example, a decrease in metabolic rate could indicate a need for dietary adjustments or increased physical activity.

4. Incorporate professional advice

Consider consulting a healthcare provider or a nutritionist for personalised advice on managing your BMR and RMR. They can offer guidance on how to use these metrics effectively and adjust your health plan based on your specific needs.

Conclusion

Green chillies aren’t just about adding spice—they’re packed with nutrients that promote good digestion, improve metabolism, and strengthen your immune system. Including them in your diet can boost overall health naturally.

However, while green chillies support your wellness from within, unexpected medical needs can still arise. That’s where health insurance becomes essential—offering financial security and access to quality treatment when you need it most.

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Frequently asked questions

Is it safe to eat green chilli every day?
Yes, consuming green chilli in moderation every day is generally safe and beneficial. However, excessive consumption may lead to digestive discomfort, such as acid reflux, heartburn, or irritation in sensitive individuals.

How does green chilli benefit the immune system?
Green chilli is rich in vitamin C and antioxidants, which strengthen the immune system by fighting free radicals, promoting white blood cell production, and supporting overall immune defense against infections and illnesses.

Can green chilli help with digestive issues?
Yes, green chilli can aid digestion by stimulating the production of gastric juices, which helps break down food more efficiently and can alleviate issues like bloating and constipation when consumed in moderation.

What are the side effects of eating too much green chilli?
Eating too much green chilli may cause side effects like stomach irritation, acid reflux, diarrhea, or burning sensations in the mouth and throat. It can also exacerbate existing digestive issues if consumed in excess.

Are green chilies good for health?

Yes, green chilies are good for health when consumed in moderation. They are rich in vitamin C, vitamin A, antioxidants, and capsaicin, which help boost immunity, improve metabolism, and support digestion. Green chilies are low in calories and can aid weight management, but excessive intake may irritate the stomach.

What are the 10 benefits of chilli?

  1. Boosts metabolism and helps burn calories
  2. Strengthens immunity due to high vitamin C content
  3. Improves digestion by stimulating digestive enzymes
  4. Supports heart health by improving blood circulation
  5. Acts as a natural pain reliever due to capsaicin
  6. Helps control blood sugar levels
  7. Aids weight loss by reducing appetite
  8. Improves skin health through antioxidants
  9. Has antibacterial properties
  10. Enhances mood by triggering endorphin release

How much green chilli is safe per day?

For most people, 1–2 green chilies per day is considered safe. The tolerance level may vary depending on gut sensitivity. People with acidity, ulcers, or IBS should consume smaller quantities or avoid them altogether.

Is green chili good for gut health?

Green chili can be good for gut health in small amounts as it promotes digestive enzyme secretion and supports healthy gut bacteria. However, excessive consumption may cause acidity, bloating, or irritation, especially in individuals with sensitive digestive systems.

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