Banana peppers: benefits and side effects

Banana peppers

Know in one minute about Banana peppers

  • Banana peppers are one of the mildest peppers with a bit acidic flavour.
  • It contains a high amount of fibre and water (92%).
  • Vitamins A, B complex and C are present with various nutrients like calcium, iron, magnesium, manganese, and potassium are present.
  • Alpha and beta carotene are present. Capsaicin is the bioactive compound of it.
  • Capsaicin works as a neurotransmitter and can also help digestion.
  • Banana pepper has anti-inflammatory properties and helps in controlling blood pressure.
  • Excessive eating can cause digestive issues.
  • Pickled banana pepper is a known side dish. It can also be used as a component of pizza, sandwiches, and salads.


The name ‘Banana pepper’ often becomes confusing. Many think the pepper bears the flavour of banana. However, this is not true. The name comes from its bright yellow colour and banana-like shape. It is a variety of the species Capsicum annuum.

The banana pepper is a medium-sized member of the chilli pepper family with a moderate, acidic flavour. It is sometimes referred to as yellow wax pepper or banana chilli. Although they are typically bright yellow, as they ripen, they may become green, red, or orange. These are generally very mild.

According to the Scoville scale, the heat point ranges between 100-500 SHU (Scoville Heat Unit). Jalapeno is considered one of the mildest peppers (2500-8000 SHU). It is even 5 times milder than that.

Nutritional profile of Banana peppers

According to USDA (United States Department of Agriculture), 100 grams of Banana peppers contains 5.3 g of carbohydrates, 5 g of fat and 1.7 g of proteins. Among 5.3 g, 1.9g is sugar and the rest is dietary fibres. Vitamins A, B1, B2, B3, B5, B6, B9, and C are present. These are rich sources of minerals like Calcium, Iron, Magnesium, Manganese, Potassium, Phosphorus and Zinc. 92% of it is composed of water (1).

Nutrional Value per 100 g

Components Amount Unit
Water 91.8 g
Energy 113 kJ
Dietary Fibres 3.4 g
Sugars 1.95 g
Fat 0.45 G
Protein 1.66 g
Vitamin A 17 µg
Vitamin B1 (Thiamin) 0.081 mg
Vitamin B2 (Riboflavin) 0.054 mg
Vitamin B3 (Niacin) 1.24 mg
Vitamin B5 (Pantothenic acid) 0.265 mg
Vitamin B6 (Pyridoxine) 0.357 mg
Vitamin B9 (Folic acid) 29 µg
Vitamin C 82.7 mg
Vitamin K 9.5 µg
Calcium 14 mg
Iron 0.46 mg
Magnesium 17 mg
Manganese 0.1 mg
Potassium 256 mg
Phosphorous 32 mg
Zinc 0.250 mg
Sodium 13 mg
Copper 0.094 mg
Selenium 0.3 mg
Alpha-carotene 184 µg
Beta-carotene 39 µg

Bioactive components

The bioactive component of banana pepper is capsaicin. It is a secondary metabolite that is produced by chilli peppers. Capsaicin produces a burning sensation in the pallet (2).

Health Benefits

1. Control blood pressure

A one-cup serving of banana pepper contains 103 mg of vitamin C. Preliminary research proved that vitamin C plays a role in controlling blood pressure.

2. Improvement in brain function

Vitamin B6 in just one cup of banana pepper is about half the daily required amount. Dopamine and serotonin, which affect everything from motivation to intercellular communication, are produced by the body with the assistance of vitamin B6 (3).      

3. Manages Obesity

Capsaicin is a substance found in banana peppers. The compound that gives peppers their heat, capsaicin, may also help with obesity management by boosting the body’s metabolism and preventing the buildup of body fat.

4. Helps in digestion

Banana peppers’ capsaicin can help you digest food more quickly and can prevent stomach ulcers. Its high fibre content also helps in treating constipation and other digestive disorders (3).

5. Prevents inflammation

Capsaicin in banana peppers has anti-inflammatory properties. Antioxidants included in banana peppers can aid in lessening inflammation and safeguard your cells from harm (3).

6. Control thyroid action

They are an excellent source of potassium, which is necessary for healthy thyroid operation. Additionally, banana peppers contain fibre and the vitamins A, C, and B6, all of which are crucial for preserving a healthy thyroid.

7. Decrease cholesterol level

Banana peppers may be beneficial for your heart by decreasing cholesterol and improving the function of your blood vessels.

8. Improves eyesight

Banana pepper contains a good amount of vitamin A which benefits our eye sight (3).

Side Effects

Too much of anything is not good for health. It turns the benefits into harmful effects. Eating too much banana pepper can cause the following problems

1. Burning sensation

Though banana peppers are very mild, eating too much of them causes a burning sensation in the mouth and throat.

2. Digestion problems

Due to its high fibre content, it can cause digestive issues.

3. Allergic reaction

Capsaicin in banana peppers can cause allergic reactions. Lips, throat, and tongue swell due to allergic reactions (4).


Banana peppers have a unique flavour with mild heat and tanginess. So, it can be used in a variety of recipes. Three such recipes are

  • Stuffed banana peppers
  • Pickled banana peppers
  • Greek salad with banana peppers

Stuffed Banana Peppers


  1.     Banana peppers
  2.     Goat Cheese
  3.     Green Onion
  4.     Mozzarella cheese
  5.     Black pepper
  6.     Minced chicken or paneer


  • Slit the banana peppers from one side along its length and take out the seeds.
  • Make a mixture with goat cheese, mozzarella cheese, green onion, a little black pepper and minced chicken or panner. If you are using paneer, you can skip the mozzarella cheese.
  • Fill the slitted peppers with the mixture.
  • Preheat the oven to 375°F.
  • Bake the stuffed peppers for 12-15 mins and the dish is ready. Serve them hot.

Pickled Banana Peppers


  1.     Banana peppers
  2.     Vinegar
  3.     Salt
  4.     Mustard seed
  5.     Black peppercorn
  6.     Oil


  • Cut the peppers into slices and take out the seeds.
  • Heat the oil and put mustard seed and black peppercorn. Let it splutter and add vinegar and salt.
  • Boil the mixture for a few minutes. Transfer into the jar.
  • Put the sliced peppers into the jar and let it cool. Keep the jar in the refrigerator to store. Use it as a side dish.

Greek Salad with Banana Peppers


  1.     Cherry tomatoes
  2.     Onion
  3.     Feta Cheese
  4.     Lettuce
  5.     Banana peppers
  6.     Extra virgin olive oil
  7.     Oregano or Basil leaves
  8.     Salt
  9.     Pepper
  10.   Vinegar
  11.   Garlic


  • Cut the tomatoes in half, tear the lettuce into bite size and put them into a bowl.
  • Slice the onion and peppers and add to the bowl.
  • Take another bowl and mix minced garlic, vinegar, olive oil, oregano, salt and pepper.
  • Pour the mixture into salad vegetables and add crumbled feta cheese.
  • Toss everything together and it is ready to eat.

Written By:  Pritha Chowdhury

Know about other peppers


1. How hot is ghost pepper?

2. Jalapeno pepper: Health benefits and side effects

3. Black Pepper vs White pepper: Comparison and Health benefits