Nutrition and Buying Tips: Black Pepper

All values below are per 1 tsp (2.9g) of whole black peppercorns. Please note Black Pepper varies dramatically in quality, as it’s sold in industry by density, which can vary by 100%. The values below are for the average pepper (400-450g/l), Regency Black Peppers have a density of 580-620g/l or greater, the highest grade possible, and will therefore have higher values for most of the below; except for water, which will be less!

Proximates*
Water* 0.36g
Energy* 7kcal
Protein* 0.3g
Total lipid (fat)* 0.09g
Carbohydrate, by difference* 1.85g
Fiber, total dietary* 0.7g
Sugars, total* 0.02g

Minerals
Calcium, Ca 13mg
Iron, Fe 0.28mg
Magnesium, Mg 5mg
Phosphorus, P 5mg
Potassium, K 39mg
Sodium, Na 1mg
Zinc, Zn 0.03mg

Vitamins
Vitamin C, total ascorbic acid 0mg
Thiamin 0.003mg
Riboflavin 0.005mg
Niacin 0.033mg
Vitamin B-6 0.008mg
Folate, DFE 0µg
Vitamin B-12 0µg
Vitamin A, RAE 1µg
Vitamin A, IU 16IU
Vitamin E (alpha-tocopherol) 0.03mg
Vitamin D (D2 + D3) 0µg
Vitamin D 0IU
Vitamin K (phylloquinone) 4.7µg

Lipids
Fatty acids, total saturated 0.04g
Fatty acids, total monounsaturated 0.021g
Fatty acids, total polyunsaturated 0.029g
Cholesterol 0mg

Other
Caffeine 0mg

*Note: Black Pepper varies dramatically in quality, as it’s sold in industry by density, which can vary by 100%. The values below are for the average pepper (400-450mg/l), Regency Black Peppers have a density of 580-620mg/l or greater, the highest grade possible, and will therefore have higher values for most of the below; except for water, which will be less!

Tips on buying quality Black Pepper

As mentioned above, Black Pepper qualities vary dramatically, even in pure form. It’s one of the most varied spices we grow on earth! Common Black Peppercorns have a density of 400-450g/l (Measured as the weight they would have when taking up the same space as 1 litre of water). Black Peppers also vary in size, flavour and strength. Our recommendation to get the most nutritionally packed and flavour is to buy Black Peppers coming from the Malabar region in India. These are the undisputed best variety of Black Peppercorns, and far superior to Vietnamese or Western black pepper crop. Furthermore, if possible, look out for the telltale quality rating “TGSEB” – this signifies the peppercorn meets a set of rigid global quality ratings. As Pepper is one of the most traded spices on earth, thankfully from a quality point of view, there is much more transparency. However, TGSEB isn’t the end/all. Further selection can be done, as we have, to end up at a finally density often at 620g/l+. 

However, there is a word of warning – these facts only hold true for Whole Peppercorns. Preground Pepper is not only much weaker in flavour, but will be far less superior from a reliability perspective on nutrition and hygiene standards as with all other pre-powdered spices. In case you’re unsure, please refer to our quality and grade standards here when buying good quality black peppercorns.

Data taken from United States Department of Agriculture