How many calories are in shishito peppers?
A 12-pepper serving of shishitos weighs 88 g and carries 18 calories. Raw, they run 20 calories per 100 g, so a whole bowl of them costs less than a slice of bread. That number holds right up until the skillet comes out, and then it moves faster than almost any vegetable on the menu.
On this page
- Shishito pepper quick facts
- US servings, from one pepper to a full cup
- Blistered, boiled and bagged shishitos
- Fiber is the only row that moves
- How do shishito peppers compare?
- Most popular shishito pepper brands
- FAQ
Shishito pepper quick facts
USDA has no standalone record for shishito peppers. What it does have is SR Legacy 170427, "Peppers, sweet, green, raw", and that is the right stand-in: a fresh shishito is a thin-walled mild green pepper, and the four US shishito labels in the database bracket it, running 27 to 68 calories per 100 g in the package. The SR Legacy row is the only one that carries the full profile, fiber and saturated fat included, so it anchors this page. Cooking in oil is handled separately below, because the difference there comes from the pan, not from the source.
| Nutrient | Per 100 g | Per 12 peppers (88 g) | % Daily Value |
|---|---|---|---|
| Calories | 20 | 18 | — |
| Total fat | 0.17 g | 0.1 g | 0% |
| Saturated fat | 0.06 g | 0.1 g | 0% |
| Carbohydrate | 4.64 g | 4.1 g | 1% |
| Dietary fiber | 1.7 g | 1.5 g | 5% |
| Total sugars | 2.4 g | 2.1 g | — |
| Protein | 0.86 g | 0.8 g | 2% |
| Sodium | 3 mg | 3 mg | 0% |
% Daily Value is based on a 2,000-calorie diet.
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 →
There is no added sugars line here, because the SR Legacy edition never measured them, and a raw pepper has none to declare. Cholesterol is 0 mg, as it is in every vegetable. Potassium is the one mineral worth a mention: 175 mg per 100 g, or 154 mg in the 12-pepper serving, about 3% of the Daily Value.
US servings, from one pepper to a full cup
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 6 kcal |
| 3 oz bag serving, Coast label | 85 g | 17 kcal |
| 12 peppers, SUNSET label | 88 g | 18 kcal |
| 1 cup, sliced | 92 g | 18 kcal |
| 1 cup, chopped | 149 g | 30 kcal |
| Per 100 g | 100 g | 20 kcal |
The cup measures are USDA household measures for green pepper. The 88 g and 85 g weights come off the shishito packages themselves, and the 1 oz line is our own arithmetic from the USDA 100 g figure, not a USDA serving.
Two of those rows are worth staring at. A cup of sliced peppers and a 12-pepper appetizer serving land within one calorie of each other, because sliced peppers pack loosely and shishitos are mostly air and water. Chop them instead and the same cup holds 149 g, which is 30 calories. That is the entire spread of this food: 6 to 30 calories, depending on how you fill the cup. Very little else in the produce aisle is that forgiving.
Blistered, boiled and bagged shishitos
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Raw shishito peppers | 20 kcal | 12 peppers (88 g) | 18 kcal |
| Blistered or sauteed in oil | 116 kcal | 3 oz (85 g) | 99 kcal |
| Boiled, drained, no salt | 28 kcal | 1 cup chopped (135 g) | 38 kcal |
| Boiled in salted water | 26 kcal | 1/2 cup chopped (92 g) | 24 kcal |
| Hot green chili, the spicy cousin | 40 kcal | 1 pepper (45 g) | 18 kcal |
| Survey (FNDDS) raw green pepper | 23 kcal | 1 oz (28 g) | 6 kcal |
The blistered row is the one that matters, because that is how almost everyone eats shishitos: tossed in a hot pan with oil until the skins char. USDA's sauteed green pepper is 116 calories per 100 g, and the fat line explains all of it, 11.85 g against 0.17 g raw. A 3 oz restaurant plate is 99 calories. The peppers in it are still worth about 17.
Boiling goes the other way and looks strange at first: 28 calories per 100 g, higher than raw. Nothing was added. Water was driven off, so the sugars and carbohydrate concentrate into less weight, 6.7 g of carbohydrate per 100 g against 4.64 g. Boil them in salted water and the calories dip slightly to 26 per 100 g while sodium jumps from 2 mg to 238 mg. A half-cup of that is about 219 mg of sodium, roughly 10% of the Daily Value, our own arithmetic from the USDA 100 g figure.
Packaged shishitos read higher than the raw record because most kits ship with oil or seasoning. The SUNSET appetizer kit lists 68 calories per 100 g, 60 for its 12-piece 88 g serving; Wegmans Shazam is 50 per 100 g, Ark Foods' party pack 40, and Coast's plain bag 27. The same kit also carries 386 mg of sodium per 100 g against 3 mg in a raw pepper, which is a bigger jump than the calories.
Fiber is the only row that moves
Run down the label of a 12-pepper serving and nearly every line is a rounding error: 0.1 g of fat, 0.8 g of protein, 3 mg of sodium, none of them clearing 2% of the Daily Value. Then fiber lands at 1.5 g, which is 5% of the FDA Daily Value of 28 g. For a food this light, that is a real contribution, and it is why shishitos work as a pre-dinner plate rather than as a garnish.
USDA's survey edition of the same green pepper, record 2709800, lists 23 calories and only 0.9 g of fiber per 100 g. Same vegetable, different lab sample. That gap of 0.8 g is a useful reminder that fiber values in vegetables carry more spread than calories do.
If you are watching sodium, the raw and lightly cooked versions are the pick by a wide margin. The canned green pepper record sits at 18 calories per 100 g but 1,369 mg of sodium, which is more than half a day's allowance in a cup of brine-packed pepper, or a little over half a teaspoon of table salt. Frozen chopped green pepper stays at 20 calories and 5 mg. MyPlate counts all of these toward the vegetable group; the salt is what separates them.
How do shishito peppers compare?
| Vegetable | Per 100 g | US serving | Calories |
|---|---|---|---|
| Shishito pepper, raw | 20 kcal | 1 oz (28 g) | 6 kcal |
| Asparagus, raw | 20 kcal | 1 oz (28 g) | 6 kcal |
| Mustard greens, frozen | 20 kcal | 1 oz (28 g) | 6 kcal |
| Pumpkin, boiled, drained | 20 kcal | 1 oz (28 g) | 6 kcal |
Our take: all four land on exactly 20 calories per 100 g, which means calorie counting cannot separate them and something else has to. Protein does. Mustard greens carry 2.49 g per 100 g and asparagus 2.2 g, against 0.86 g in the pepper and 0.72 g in the pumpkin. So if the plate needs to do work, the greens win; if it needs to be a snack people actually reach for with their hands, shishitos win, because nobody eats raw asparagus by the handful in front of a game. Pick the pepper for volume and habit, not for nutrition density.
One more practical note. Because raw shishitos are so light, the number on your log is decided almost entirely by the oil, not the vegetable. A tablespoon in the pan is worth more than four full servings of peppers.
Most popular shishito pepper brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| SUNSET Shishito Peppers Appetizer Kit | 68 cal |
| Wegmans Shazam Shishito Pepper, Mild & Savory | 50 cal |
| Ark Foods Shishito Pepper Party Pack | 40 cal |
| Coast Shishito Peppers | 27 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Shishito pepper FAQs
How many calories are in one shishito pepper?
One pepper is about 1.5 calories by our arithmetic. The SUNSET package counts 12 peppers in an 88 g serving, so a single pod weighs roughly 7 g, and at the USDA figure of 20 calories per 100 g for raw green pepper that pod is negligible. Eat ten and you are still under 20.
How many calories in blistered shishito peppers?
Blistered shishitos run 99 calories for a 3 oz (85 g) restaurant plate, because sauteed green pepper is 116 calories per 100 g against 20 raw. The peppers do not change; the oil they soak up does, adding roughly 11.85 g of fat per 100 g to the same vegetable.
How many shishito peppers are in a serving?
Twelve peppers, 88 g, is the serving printed on the SUNSET shishito package, and that comes to 18 calories. Bagged brands measure differently: Coast lists 85 g, and Ark Foods uses 2 oz, or 50 g. A cup of sliced green pepper, 92 g, sits in the same range at 18 calories.
How many carbs are in shishito peppers?
A 12-pepper serving has 4.1 g of carbohydrate, 1% of the Daily Value, of which 1.5 g is fiber and 2.1 g natural sugars. Per 100 g raw green pepper carries 4.64 g. Boiling concentrates it, and the drained unsalted USDA row climbs to 6.7 g per 100 g.
Are shishito peppers keto friendly?
With 4.1 g of carbohydrate per 12-pepper serving and 1.5 g of that fiber, shishitos are one of the easier vegetables to fit into a low-carb day. Blistering them in oil adds fat, not carbs: the sauteed USDA row still holds only 4.22 g of carbohydrate per 100 g.
Do shishito peppers have fiber?
Yes, 1.5 g in a 12-pepper serving, which is 5% of the 28 g Daily Value and the only line on the label that moves at all. Raw green pepper carries 1.7 g per 100 g. The survey edition of the same food lists less, 0.9 g per 100 g.
Are shishito peppers good for weight loss?
At 18 calories for 12 peppers, they are about as cheap as food gets, so the honest answer is yes, as long as the skillet stays dry. The same 88 g cooked in oil would land near 102 calories, our own arithmetic from the USDA sauteed figure of 116 per 100 g.
Are shishito peppers spicy?
Mostly mild, and either way heat is free: the raw pepper stays at 20 calories per 100 g. USDA does not publish a shishito record, but the hot green chili row it does publish is 40 calories per 100 g, double the 20 in sweet green pepper, because chilies hold less water rather than more heat.
Similar foods
- Mushrooms — 15 cal per cup sliced
- Pico de gallo — 41 cal per cup
- Salad — 23 cal per side salad
- Cabbage — 22 cal per cup chopped
- Cauliflower — 27 cal per cup chopped
- Cucumber — 45 cal per whole cucumber
Count it without the math
Point the camera at the plate and BodyPal counts the peppers and the oil they came out of.
