Whether you’re a master at meal prepping or prefer a simple salad or sandwich for lunch each day, keeping a selection of toppings readily available is essential for elevating your meals. Spices, seasonings, and condiments each contribute to adding flair and flavor to even the blandest dishes; fresh and pickled vegetables do just the same. One particular vegetable that often flies under the radar (but in my opinion deserves more attention) is the unassuming banana pepper. It offers a delightful combination of sweetness and mild heat, enhancing dishes and dips with a burst of flavor.
Not familiar with banana peppers? They belong to the species Capsicum annuum (i.e., sweet or bell peppers) and share a lineage with chili peppers. They have earned their name from their yellow color and shape, resembling the fruit they’re named after, yet they certainly do not taste like bananas. But could this delicious vegetable—an integral component of Italian hoagies—actually provide health benefits?
In the sections ahead, we will explore everything banana peppers have to offer, including their taste, health benefits, and registered dietitian-approved methods to incorporate them into your meals.
Nutrition profile of banana peppers
Wondering if banana peppers are a healthy choice? Let’s take a closer look at their nutritional composition—which is genuinely impressive. According to the USDA, one cup of raw banana peppers delivers the following:
- Calories: 33.5
- Protein: 2 grams
- Fat: 0.56 grams
- Carbohydrates: 6.6 grams
- Fiber: 4 grams
- Sugar: 2.4 grams
They also provide small amounts of calcium, vitamin C, potassium, vitamin B6, and vitamin A, along with traces of other vital vitamins and minerals.
What are the advantages of banana peppers?
1. They’re abundant in fiber that’s good for gut health
“One cup of banana peppers contains 4 grams of fiber, a nutrient that helps us feel satisfied for a longer period,” explains Heidi McIndoo, MS, RD, of FoodieMomRD. Fiber—a nutrient that only about 7 percent of adults consume sufficiently on a daily basis, according to 2021 research by the American Society for Nutrition—also promotes digestive health, regularity, heart wellness, and healthy aging.
2. They may bolster your immune system
Forget oranges: banana peppers could rival their vitamin C content. One cup of raw banana peppers contains 103 milligrams of vitamin C, surpassing the recommended daily amounts of 75 to 90 milligrams for adults. Your body requires vitamin C to support the immune system, synthesize collagen, and absorb iron. What’s not to appreciate?
3. They are a valuable source of capsaicin
According to McIndoo, banana peppers are an excellent source of capsaicin—a natural compound found in peppers. Capsaicin is well-known for the heat it imparts to chili and cayenne peppers, but it is also associated with various health benefits. A 2022 review published in the journal Molecules indicates that this antioxidant compound may possess antimicrobial, hypoglycemic, and even anti-cancer effects, as well as aid in pain relief and lower blood pressure.
What is the flavor profile of a banana pepper?
Banana peppers lean more towards sweetness than spiciness, making them taste similar to bell peppers. “Banana peppers are significantly milder than most other peppers, so you might be astonished they’re classified together,” says McIndoo. “In terms of heat, a jalapeño measures around 2,500 Scoville heat units (SHU), whereas the sweeter banana pepper tends to have about 500 SHU.” In comparison, bell peppers are the sweetest and mildest, scoring a 0 SHU.
Ultimately, banana peppers have a flavor reminiscent of a tangier bell pepper. They provide a hint of satisfying heat for those who prefer milder options over spicier varieties like jalapeños, serranos, and poblanos.
Are banana peppers a healthy choice?
Absolutely, banana peppers are a nutritious addition for diversifying (and adding flavor to) your meals. “Incorporating a variety of foods can enhance meal satisfaction and also help us fulfill our nutritional requirements better than consuming the same foods repeatedly,” explains McIndoo. “Adding more vegetables—including peppers—provides us opportunities to acquire a wider range of nutrients, such as fiber, vitamins, and minerals.”
It’s noteworthy that consuming over 30 different types of plants weekly is the top indicator of a healthy gut microbiome, according to finding by the American Gut Project2. Luckily, reaching that quota of plant intake is more straightforward than you might think, as every variety of pepper—from banana to red bell to jalapeños—counts individually.
“Moreover, flavorful foods like peppers can help us reduce our reliance on salt to enhance meal flavor,” McIndoo notes.
Incorporating banana peppers into your cooking
Sweet, slightly spicy, and tangy (if pickled), banana peppers can provide a fun, fresh, and nutritious addition to your meals. “We enjoy adding banana peppers to our homemade pizzas and slicing them for sandwiches,” McIndoo shares. They’re also fantastic additions to salads (think Greek salads) and antipasto platters. Often, they are recognized in their pickled form, contributing a sour kick to uplift everything from salads to salsas.
“You might also consider substituting them in recipes that call for various peppers,” McIndoo says. “For example, you could use them in place of—or alongside—jalapeños in salsa, chop them to roast with green beans and onions, or mix them into burrito fillings or as taco toppings.” In summary, the delicious possibilities are endless.
Image Source: JNix / Shutterstock
