Black pepper is a widely used spice. It is known as the “king of spices” and is used in both cooking and garnishing. The mildly spicy black pepper powder is made from grinding peppercorns obtained from Piper natrum.

Black pepper has been known to have many health benefits since ancient times. Black pepper is a versatile spice that can be used to enhance the flavor of foods. It also has many health benefits. Black pepper is an antioxidant that fights cancer, reduces the symptoms of colds and irritations, improves weight loss, and treats skin conditions.

Table of Contents

  • Nutritional Value of Pepper
  • Health Benefits of Pepper
  • 2 Healthy Recipes that Include Pepper
  • Mashed Potatoes with Pepper
  • Black Pepper Tea
  • Summary
  • Most Frequently Asked Questions

Nutritional Value of Pepper

Black pepper contains approximately 304 calories per 100gm. It is considered a superfood because it contains a lot of nutrients. Here is a complete list of nutritional facts about black pepper.

  • Total Calories – 304
  • Protein – 11.5 g
  • Total Carbohydrates 49.2 g
  • 35.3 grams of dietary fiber
  • Total Fat – 6.8g
  • Calcium – 460mg
  • Iron – 12.4 mg
  • Magnesium – 171mg
  • Phosphorus – 198mg
  • Potassium – 1.4 g
  • Sodium – 20 mg
  • Zinc – 1.31mg
  • Copper – 1.4 mg
  • Manganese – 4.14 mg

10 Benefits of Pepper

#1 in Antioxidants

Black pepper contains a lot of antioxidants. These antioxidants fight free radicals (molecules that are generated outside and within our bodies). Chemicals, toxins and pollutants can also cause free radicals. These free radicals can also be created naturally, such as while exercising or eating. These free radicals can cause serious health problems and bodily harm. Research suggests that eating a high-quality diet rich in antioxidants can help to delay or prevent the harmful effects of free radicals. Black pepper contains the compound piperine, which has been shown to have antioxidant properties and helps prevent free radical damage to your cell.

#2 Treats Coughs & Colds

Cough and cold are two of the most common respiratory issues that affect us all. A major component of Ayurvedic medicines that have been used for centuries as a treatment for these conditions is black pepper. These medicines can relieve nasal congestion and remove mucus from your respiratory tract for faster recovery. You can add black pepper to green tea or warm it with some turmeric. Old Ayurveda remedies for cough and cold – Mix black pepper with pinch of turmeric and 2-3 drops honey. Then, heat up lukewarm water.

#3 Brain Benefits

The stimulatory effects of black pepper on the brain are well-known. It is especially beneficial for patients suffering from neurodegenerative disorders. It stimulates the brain’s chemical pathways, which improves cognitive function and memory.

It also acts as an antidepressant, and lifts an individual’s mood.

#4 Helps Improve Blood Sugar Control

Type 2 diabetics can be controlled by using black pepper. Type 2 diabetes occurs when the body’s pancreas is unable to produce enough insulin, or the body fails to adequately react to normal levels of insulin. Nutritionists claim that black pepper can lower your risk of high blood sugar. Black pepper’s antioxidants help stabilize blood sugar and boost the health of the digestive tract. Black pepper also helps fight obesity, which is another major contributor to diabetes.

#5 Lowers Cholesterol Levels

Congestive heart disease is one of the most prevalent diseases. It is also a leading cause for death. This disease is most commonly caused by high blood cholesterol and hypertension. Research has shown that black pepper may lower blood cholesterol levels. Piperine in black pepper reduces cholesterol uptake and increases levels of “good” cholesterol (HDL-High-density Lipoprotein).

#6 Cancer-fighting Properties

Black pepper also has anti-carcinogenic qualities. Piperine, a compound with antioxidant properties, helps to reduce cell damage and keep your tissues healthy. Freshly ground black pepper is a great way to prevent cancer. It has anti-inflammatory and antibacterial properties.

#7 Aids in the Absorption of Nutrients

Black pepper aids in the absorption essential nutrients. It inhibits drug metabolising enzymes and can increase bioavailability of certain nutrients, such as calcium and selenium.

#8 Stimulates Digestion

Black pepper aids in digestion. It is believed to have a stimulating effect on the whole digestive system. Piperine, which is found in black pepper stimulates the release of hydrochloric acid in the stomach. This helps to digest proteins.

#9 Enables Fat Loss

Black pepper is a great tool for weight loss. It is known to help break down fat cells and play a significant part in increasing metabolism. This increases metabolism, which allows for a greater breakdown of lipids, and aids in fat loss.

#10 Treats Skin Problems

Black pepper has been shown to reduce excessive skin pigmentation. Vitiligo can cause discolored patches to appear on different parts of the skin. It happens when the skin’s pigment cells (melanocytes) are lost. These cells produce melanin, the pigment that gives skin its color. Black pepperhelps to prevent vitiligo, and preserves the original skin colour.

Black pepper may also be helpful in clearing acne by removing intoxicants.

2 Delicious Recipes With Pepper

1. Mashed Potatoes with Pepper


A) 3 medium-sized boiled potatoes

b) 1 teaspoon freshly ground black pepper

1/2 cup whole milk

d) 1 teaspoon butter

1/2 tsp garlic powder

1/2 tsp salt


1. Boil potatoes in a bowl. Mash well until there are no lumps.

2. Add butter, milk, garlic powder, salt, and pepper powder.

3. Blend until smooth. Serve.

2. Black Pepper Tea

Ayurveda uses black pepper tea to treat sore throats and coughs. Ground black pepper is the main ingredient. For more flavor, you can add ginger, honey, and lemon.


2 cups water

b) 1tsp. Freshly ground black pepper

c) 1tsp. Lemon juice

d) 1tsp. ginger

1 Tbsp. Honey (optional).


1. In a saucepan, boil 2 cups water.

2. Bring it to boil with freshly ground ginger and black pepper.

3. Allow to simmer for about 4-5 minutes, then turn off the flame.

4. Transfer the mixture to a cup. Add honey and lemon juice.