Black pepper is the most widely used spice in the world, made from dried unripe berries of Piper nigrum. Its pungency comes from piperine, which also famously increases the bioavailability of curcumin from turmeric by up to 2,000% when combined. Per tablespoon it provides meaningful manganese, vitamin K, and iron. Freshly ground pepper is significantly more aromatic than pre-ground.
Grind fresh for every dish — pre-ground black pepper loses its essential oils within weeks. Always pair with turmeric to maximise curcumin absorption from that spice.
Where Pepper, black Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,329 mg | 66% | |
| Calcium | 443 mg | 55% | |
| Magnesium | 171 mg | 46% | |
| Vitamin K | 164 µg | 136% | |
| Phosphorus | 158 mg | 23% | |
| Vitamin A (RE) | 55.0 µg | 8% | |
| Chloride | 30.0 mg | 4% | |
| Folate | 17.0 µg | 9% | |
| Manganese | 12.8 mg | 638% | |
| Iron | 9.71 mg | 69% | |
| Selenium | 5.00 µg | 9% | |
| Pantothenic Acid (B5) | 1.40 mg | 23% | |
| Copper | 1.33 mg | 133% | |
| Zinc | 1.20 mg | 12% | |
| Niacin (B3) | 1.10 mg | 7% | |
| Vitamin B6 | 0.290 mg | 21% | |
| Riboflavin (B2) | 0.180 mg | 13% | |
| Thiamin (B1) | 0.110 mg | 10% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Polyunsaturated fat (PUFA) | 1.00 g | — | |
| Monounsaturated fat | 0.740 g | — | |
| Trans fat | 0.000 g | — | |
| Glucose (dextrose) | 0.200 g | — | |
| Fructose | 0.200 g | — | |
| Sucrose | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 329 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.