Health benefits of poblano peppers

Poblano Pepper Health Benefits: A Nutrient-Rich Superfood

By: Dr. Muhammad Kashif Last updated: Oct 24, 2023

Capsicum annuum ‘Poblano’ is the scientific name for the Poblano pepper, a chili pepper in the Solanaceae family. A Scoville Heat Unit (SHU) scale from 1,000 to 1,500 is standard for these peppers [2], indicating moderate to medium heat. Poblano peppers have a deep, earthy taste with just a hint of heat.

Botanically, Poblano peppers are fruits, but they are usually called vegetables in the kitchen. They have elongated form, deep flesh, and dark green coloration before ripening to a deeper reddish brown.

Imagine a pepper with a mild, smokey flavor and a hint of sweetness, all working together to create a delicious symphony of tastes. With their versatility and distinctive flavor, Poblano peppers have won the hearts of food enthusiasts worldwide.

Poblano pepper
SHU1,000 - 1,500
Median SHU1,250
FlavorMild, rich and earthy flavor
SpeciesCapsicum annuum
UsesStuffed, roasted, sauces

However, these peppers are more than a tasty addition to any dish. There is a wealth of health advantages hiding behind their beautiful green skin. Poblano peppers are a healthy addition to your diet since they are rich in vitamins, minerals, and antioxidants.

These peppers have been given the limelight in the culinary world because of their unique history and taste. Feel free to let your tastebuds go wild as we explore the fascinating world of poblano peppers.

Key Takeaways

  • The gentle spiciness, smokiness, and faint sweetness of poblano peppers make them a valuable addition to meals.
  • Poblano peppers provide flavor and nutrition to your diet, which is beneficial to your health and well-being as a whole.
  • Poblano peppers are rich in the antioxidant vitamin C, which protects cells from oxidative damage and supports a robust immune system. [1]
  • Poblano peppers’ moderate fiber content may help digestion, encourages regular bowel movements, and promotes a healthy digestive tract. [1] [33]

The Nutritional Profile of Poblano Peppers


Vitamin C, abundant in poblano peppers, is an antioxidant that promotes healthy collagen formation and an active immune system. [1] [3]

In addition, Poblano peppers have a considerable amount of vitamin B6 [1], essential for synthesizing certain neurotransmitters that control things like mood, sleep, and cognition.[7]


Poblano peppers are exceptional sources of minerals [1]. They include potassium which positively affects blood pressure, heart health, and electrolyte balance [12]. Phosphorous and calcium, two minerals crucial to bone and tooth health, are present in these peppers. [1]


Poblano peppers are a good option for individuals watching their calorie intake because of their moderate fiber content and low-calorie density. Poblano peppers are a healthy and tasty complement to your meals, and they only provide around 20 calories per 100 grams.[1]

Dietary Fiber

In addition to their abundant vitamin and mineral content, poblano peppers are a moderate fiber source. Dietary fiber is crucial because it assists digestion, increases fullness, and keeps blood sugar levels steady.[33]

The Macronutrient Composition of Poblano Peppers


Poblano peppers are low in carbs, making them ideal for people managing their carb consumption. Poblano peppers, which contain around 4.64 grams of carbs per 100 grams[1], are a good energy source without leading to dramatic increases in blood sugar.


Poblano peppers are not a very high-protein food, but they add a little to your daily total. With almost 0.86 grams of protein per 100 grams[1], Poblano peppers are a healthy addition to your protein-heavy meals.


Poblano peppers are an excellent option for those looking to reduce their fat intake because of their naturally low-fat content. They are a healthy alternative to foods with higher fat content since they contain just around 0.17 grams of fat per 100 grams. [1]

The Vitamins and Minerals of Poblano Peppers

Vitamin C

Typical Value: 80.4 mg per 100 grams. [1]

Benefits: Vitamin C’s antioxidant properties are well-known and have been shown to have beneficial effects on immunological function, collagen formation for glowing skin, and cellular health generally. [3]

Vitamin K

Typical Value: 7.4 µg per 100 grams. [1]

Benefits: The vitamin K in poblano peppers is necessary for proper blood coagulation, bone health, and cardiovascular function. However, it is only present in trace levels. [4]

Vitamin E

Typical Value: 0.37 mg per 100 grams. [1]

Benefits: Poblano peppers have low concentrations of vitamin E, an antioxidant that protects cells from free radical damage. [5]

Vitamin A

Typical Value: 18 µg per 100 grams. [1]

Benefits: Poblano peppers have a low nutrient density but give a little vitamin A, which is good for your eyes, immune system, and skin. [6]

Vitamin B6

Typical Value: 0.224 mg per 100 grams. [1]

Benefits: Vitamin B6 is essential for normal brain development, mood control, and producing neurotransmitters, among its many other roles in the body. [7]

Vitamin B9 (Folate)

Typical Value: 10 µg per 100 grams. [1]

Benefits: Vitamin B9, often called folate, is present in poblano peppers. Folate helps in DNA synthesis, red blood cell creation, and healthy embryonic development. [8]

Vitamin B2 (Riboflavin)

Typical Value: 0.028 mg per 100 grams. [1]

Benefits: Poblano peppers include a trace amount of vitamin B2, essential for cellular metabolism, development, and hemoglobin synthesis (the protein that carries oxygen in the blood). [9]

Vitamin B1 (Thiamin)

Typical Value: 0.057 mg per 100 grams. [1]

Benefits: Vitamin B1 is present in poblano peppers in deficient concentrations, yet it plays a vital role in energy metabolism and helps the neurological system work normally. [10]

Vitamin B3 (Niacin)

Typical Value: 0.48 mg per 100 grams. [1]

Benefits: Vitamin B3 is present in poblano peppers in low concentrations, yet it plays a vital role in energy metabolism, cognitive function, and skin health. [11]


Typical Value: 175 mg per 100 grams. [1]

Benefits: Potassium is a vital element that aids in controlling blood pressure, maintaining healthy muscles and nerves, and promoting good cardiovascular health. [12]


Typical Value: 0.34 mg per 100 grams. [1]

Benefits:Poblano peppers contain a trace quantity of iron essential for oxygen delivery, cellular energy metabolism, and healthy brain function. [13]


Typical Value: 10 mg per 100 grams. [1]

Benefits: Magnesium is a vital mineral involved in over 300 enzyme activities, beneficial to bone health, and necessary for proper muscle and nerve function. [14]


Typical Value: 10 mg per 100 grams. [1]

Benefits: Calcium is essential for normal muscle and nerve function and building and maintaining healthy bones and teeth. [15]


Typical Value: 0.066 mg per 100 grams. [1]

Benefits: Copper, in modest amounts in poblano peppers, is essential for healthy red blood cell development, collagen production, and immune system function. [16]


Typical Value: 20 mg per 100 grams. [1]

Benefits: Phosphorus is an essential mineral for strong bones and teeth, helps the body convert food into usable energy, and is involved in pH regulation. [17]


Typical Value: 3 mg per 100 grams. [1]

Benefits: In low concentrations, sodium, a mineral crucial to proper hydration, nerve impulse transmission, and muscular contraction, is present in Poblano peppers. [18]


Typical Value: 0.13 mg per 100 grams. [1]

Benefits: Zinc, found in small amounts in poblano peppers, is essential in immune system activity, wound healing, and DNA synthesis. [19]

The Phytonutrient Content of Poblano Peppers


The carotenoids lutein, zeaxanthin, and cryptoxanthin are all found in poblano peppers. [1]

Benefits: Lutein and zeaxanthin help keep eyes healthy, reduce the risk of developing AMD, and provide antioxidant protection [20]. Cryptoxanthin aids immune system function and is essential for skin health. [21]


Flavonoids found in poblano peppers have been linked to their anti-inflammatory and antioxidant effects. [22]

Benefits: Quercetin has been shown to protect against cardiovascular disease and several forms of cancer. [27] [28] [29]


Poblano peppers have a trace amount of capsaicin which is responsible for the little heat in them. [23]

Benefits: Pain reduction, better digestion, and even possible weight loss are some of capsaicin’s advantages. [24][25][26]

Poblano pepper health benefits

6 Astonishing Health Benefits of Poblano Peppers

⚕️ 1. Skin Health

Poblano peppers include antioxidants like vitamin C and carotenoids that help protect the cells from oxidative damage and may delay the visible effects of aging, like wrinkles and fine lines. [3]

⚕️ 2. Bone Health

Poblano peppers contain some amounts of calcium, magnesium, and phosphorus, three elements crucial to bone health. These minerals aid in bone development and the prevention of diseases like osteoporosis. [14][15][17]

⚕️ 3. Weight Management

Poblano peppers are an excellent addition to a weight-loss diet since they are low in calories and high in fiber. Low-calorie content and increased fiber satiety help you control your food intake. [1][33]

⚕️ 4.Immune Function

Poblano peppers are high in vitamin C, which is crucial for a healthy immune system. Vitamin C helps the body produce more white blood cells, essential for fighting infections and keeping your immune system tip-top. [3]

⚕️ 5. Supports Heart Health

The potassium in poblano peppers is crucial in maintaining healthy blood pressure and heart [12]. The fiber content of these peppers is beneficial to heart health since it may lower cholesterol and protect against heart disease [30]. Capsaicin may help to prevent heart disease, stroke, and atherosclerosis. [24]

⚕️ 6. Cognitive Support

Poblano peppers have vitamins, especially B6, B1, B2, and B3. These vitamins are crucial for preserving brain function and achieving peak mental efficiency. They are essential for generating neurotransmitters, turning food into energy, and keeping one’s mind in good condition. [31][32]

Side Effects of Eating Poblano Peppers

Stomach Discomfort

Some individuals experience stomach bloating, gas, and discomfort after consuming Poblano peppers. This is because the poblano pepper contains capsaicin, a substance known to induce nausea and vomiting. [34]

Sensitivity to Spiciness

Poblano peppers are moderately spicy [2]. Spicy foods may cause discomfort for specific individuals, including a burning sensation in the mouth and stomach.

Skin Irritation

Poblano pepper juice or seeds may cause skin irritation, especially in persons with sensitive skin. [35]

FAQ about Poblano Peppers

Is it OK to eat poblano skin?

The skin of poblano peppers is edible. The tender and flavorful skin makes a great garnish or additional topping. However, removing the skin may be preferred by some who find it difficult to digest or like a different texture.

Are poblano peppers high in vitamin K?

The vitamin K content of poblano peppers is around average. Although they are not as rich in vitamin K as leafy greens, they add to the daily intake of this vital component, which aids in blood clotting and bone health.

Is raw poblano good?

The taste of raw poblano peppers is crisp, mildly peppery, and earthy. Salads, salsas, and tacos often use them as ingredients. However, some people may find raw peppers extremely hot, so trying a small quantity before adding them to a meal is best.

Why do you remove the skin from poblano peppers?

In certain dishes, the texture benefits from peeling the poblano peppers. Stuffed peppers and purees benefit significantly from removing the skin before cooking since it may become tough when peppers get cooked.

Is it OK to eat poblano seeds?

It is safe to consume poblano pepper seeds, as they are edible. You can eat these peppers to the seeds, but if you want a milder taste, remove the seeds to decrease the pepper's spiciness.

What is the best way to eat poblano peppers?

The versatile poblano pepper has many uses. You may roast, fill, grill, or use them in a soup, stew, or sauce pot. After being roasted and skinned, Poblano peppers are a common ingredient in Mexican cuisine, called chiles rellenos. The best method to enjoy poblano peppers depends on individual taste and the dish's intended flavor profile.


Poblano peppers have both flavor and health advantages. These colorful culinary treasures can please your taste buds and feed your body with essential nutrients. Poblano peppers are rich in potassium and antioxidants and contain vitamins A, C, B, and K.

These peppers are a veritable wellness arsenal, doing everything from bolstering the immune system to helping the heart and digestive systems. You can use them in salsas, stuff them with delicious ingredients, or add them to your favorite cuisines.

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About the Author
Dr. Muhammad Kashif

Dr. Kashif is a HIPAA-compliant physician specializing in internal medicine. His clinical experience has ranged from urgent care and family medicine to critical care, long-term care, and public health. Dr. Kashif is an enthusiastic medical writer, crafting simplified, up-to-date, and fact-based medical information to educate people on complex medical topics, helping them to know their bodies, health-threatening conditions, and how to maintain a healthy body for a balanced life.LinkedIn

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