Habanero Pepper

Preparation, uses, and tips

Use caution when handling these chiles. Habaneros are so hot that they can instantly irritate the skin on the hands and it can be excruciating if they come in contact with the eyes. Wear thin disposable surgical gloves while working with hot chiles, and don’t touch your face until gloves are removed. Use fresh habaneros sparingly in salsas and hot sauces.

Buying and Storing Tips

Fresh habaneros can be found in the fruits and vegetables section of specialty markets and supermarkets. Choose fresh, bright chiles with deep colours, avoiding those that look wrinkled or soft. They can be stored in plastic, wrapped in a paper towel, for up to two weeks in the refrigerator.

Varieties

Habaneros are small, rounded, lantern- or bell-shaped peppers with a pointed end. Like most peppers, they are green when young, while mature peppers may be yellow, orange, or red. These are small peppers, about 1 to 2 inches (2.5–5cm) in all directions, that give little hint of how much heat they contain. The peppers called Scotch bonnets are closely related, and are sometimes mistaken for habaneros; their heat level is similar.

Habaneros can have heat scores that range anywhere from 100,000 to 300,000 Scoville heat units—or more. How high a chile pepper scores on the heat scale is determined by high-performance liquid chromatography measurement of how many parts per million of capsaicin it contains. This figure is then converted into the historic Scoville heat units that signify how much dilution is necessary to drown out the chile’s heat. The heat level of a chile is given as a range because it varies with how and where the pepper was cultivated.

Nutrition Highlights

Red chile pepper (raw), 1/2 cup (75g)
Calories: 15
Protein: 0.7g
Carbohydrate: 3.5g
Total Fat: 0.1g
Fiber: 0.6g

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.