Banana pepper calories come to 12 for one medium raw pepper (46 g) and 27 per 100 g. The number to notice is how little the portion matters: even a full cup of slices stays at 33 calories, and more than half of the carbs in every bite are fiber.
12kcal
1 medium pepper · 46 g, raw
21%protein
0.8 gProtein
2 gCarbs
0.2 gFat
How to burn off 12 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw · per 46 g
Calories
12 kcal
Protein
0.8 g
Carbohydrate
2.5 g
Fat
0.2 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
6 mg
Potassium
118 mg
Iron
0.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Banana pepper: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 medium (46 g)
12
0.8 g
2.5 g
0.2 g
6 mg
1%
1 large (75 g)
20
1.2 g
4 g
0.3 g
10 mg
1%
1 cup sliced (124 g)
33
2.1 g
6.6 g
0.6 g
16 mg
2%
100 g
27
1.7 g
5.4 g
0.5 g
13 mg
1%
3 × 1 medium (46 g)
37
2.3 g
18 mg
5 × 1 medium (46 g)
62
3.8 g
30 mg
A whole cup of slices is only 33 calories
One medium banana pepper weighs about 46 g and carries 12 calories, which is 1% of the daily value for energy. A large pepper of 75 g brings 20 calories. Slice up a full cup, about 124 g, and you land at 33 calories, still just 2% of the daily value. Few foods let you pile on this much volume for so little.
Stacking whole peppers barely changes the picture. Two medium peppers come to 25 calories, three come to 37, and five medium peppers, a hefty 230 g, add up to only 62 calories. That same pile of five gives you 3.8 g of protein and 30 mg of sodium, so neither number climbs into territory worth tracking closely.
The pepper is rarely the problem. What swings the total is what it rides on: a cheesesteak, a pizza slice, an oily antipasto plate. If you log banana peppers, log the dish around them too, because that is where the real calories sit.
Carbs supply two thirds of the calories
The calorie split for raw banana pepper is 67% carbs, 21% protein and 13% fat. Per 100 g that works out to 5.4 g of carbs, 1.7 g of protein and 0.5 g of fat, with 0 g of saturated fat and 0 mg of cholesterol. This is a vegetable profile through and through.
The carb number looks bigger than it eats. Of those 5.4 g per 100 g, 3.4 g is fiber and only 2 g is sugars. More than half the carbohydrate is fiber, which is unusual and makes banana pepper a light pick for anyone counting carbs. A medium pepper has 2.5 g of carbs, 1.6 g of fiber and 0.9 g of sugars.
Protein is modest in absolute terms. A medium pepper gives 0.8 g, about 2% of the daily value. Treat the protein as a bonus, not a reason to eat it, and get your real protein from whatever the pepper is garnishing.
Fiber is the row worth noticing
Against a daily fiber value of 28 g, a cup of sliced banana pepper supplies 4.2 g. A large pepper adds 2.6 g. For a food with 33 calories per cup, that is a strong fiber return, and it is the clearest nutritional reason to reach for banana peppers over other crunchy toppings.
Potassium is the other quiet plus. Per 100 g, raw banana pepper has 256 mg of potassium against a daily value of 4700 mg. Sodium in the raw pepper is low: 13 mg per 100 g against a daily value of 2300 mg, and just 16 mg in a full cup, which is 1% of the daily value.
Those sodium numbers describe the fresh, raw pepper. Most banana peppers in American kitchens come from a jar, such as Vlasic or Mt. Olive pepper rings, and they sit in a salty brine. If you watch sodium, read the jar label rather than relying on the raw figures here.
Use it for crunch and tang, not as a meal
Banana peppers work best as an accent. Their mild heat and sharp tang lift sandwiches, salads, scrambled eggs, grain bowls and pizza without adding meaningful calories. Because a medium pepper carries only 12 calories, you can be generous with them on a plate that needs more flavor.
Pair them with a solid protein source to build something filling: grilled chicken, eggs, beans or a lean deli meat. The pepper adds fiber and volume, the protein does the heavy lifting on satiety. Stuffed banana peppers are a different story, since the filling decides the total.
If you are tracking intake, BodyPal can log banana peppers from a photo, which is handy when they are scattered across a sandwich or salad.
How does banana pepper compare?
Here is how raw banana pepper stacks up against green, red and shishito peppers, per 100 g and per usual serving.
Verdict: For the fewest calories per 100 g, shishito pepper wins at 20, while banana pepper at 27 sits right beside green pepper at 26 but carries 1.7 g of protein against 0.9 g. Red pepper is the heaviest per serving at 37 calories for a medium pepper, so pick banana pepper when you want a small, low-sodium topping with more fiber per bite.
Most popular banana pepper brands in the United States
Jarred rings are packed in brine and drained, so they read 17 to 18 calories per 100 g against 27 for the fresh raw pepper above. Source: manufacturer labels / USDA FoodData Central.
Banana pepper FAQs
How many calories are in one banana pepper?
A medium banana pepper (46 g) has about 12 calories raw, and a large one (75 g) about 20. A cup of slices (124 g) is 33 calories.
Are banana peppers good for weight loss?
They are very low in calories: 27 per 100 g, with 3.4 g of fiber and only 1.95 g of sugar. A medium pepper adds about 12 calories to a meal.
Banana pepper vs green bell pepper: which has fewer calories?
They are almost identical, 27 calories per 100 g for banana pepper against 26 for green bell pepper. Banana pepper has more protein, 1.66 g per 100 g.
How many carbs are in banana peppers?
100 g of raw banana pepper has 5.35 g of carbs, of which 3.4 g is fiber and 1.95 g sugar. One medium pepper (46 g) has about 2.5 g of carbs.
Do banana peppers have calories?
Yes, but very few: one medium raw banana pepper has 12 calories and 100 g has 27. Even a full cup of slices comes to only 33 calories, so they barely register in a day of eating.
How many banana peppers can you eat in a day?
Five medium banana peppers, about 230 g, add up to just 62 calories, 3.8 g of protein and 30 mg of sodium for the raw pepper. Calories are not the limiting factor; with jarred rings, the brine's sodium is the thing to check.
What are the nutrition benefits of banana peppers?
A cup of sliced banana pepper gives 4.2 g of fiber for 33 calories. Per 100 g it also has 256 mg of potassium, 0 g of saturated fat and only 2 g of sugars.
Are pickled banana peppers good for you?
The raw pepper has 27 calories and 13 mg of sodium per 100 g. Pickled rings keep the low calories, but the brine adds sodium, so check the jar label if you watch your salt intake.
How many calories are in a large banana pepper?
A large raw banana pepper of 75 g has 20 calories, with 4 g of carbs, 2.6 g of fiber and 1.2 g of protein. That is 1% of the daily value for calories.
