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As I discussed in a , my diet has been trending toward a higher protein intake than in years past. Rarely do I consume less than 100 grams of protein. Most days I’m considerably higher even eating only two meals. Those meals center around protein first and foremost with vegetables playing more of a supportive role.

After so many years of following a Primal diet, I feel wholly confident in my ability to eat intuitively. I trust my body to guide my food decisions from meal to meal, day to day, and week to week, so I don’t bother with (the exact amounts of protein, carbs, and fat I eat each day). However, knowledge is power. You should have a sense of your protein and carb intake at least, even you’re getting even if you ballpark it.

Most folks don’t have a clue what they’re eating, though. Sure, they might read nutrition labels at the supermarket, but how many people know what 100-150 grams of protein look like in terms of actual food? Do you know how much protein is in a single chicken breast? How about a six-ounce steak? Three eggs, handful of nuts, or even vegetables?

How to Measure Protein Intake

Protein is measured by the gram weight of the protein itself, not the total volume of food you eat. This is a common point of confusion for people who are new to tracking their food. As you’ll see, four ounces of steak is different protein-wise than four ounces of chicken breast or salmon. To determine how much protein a given food contains, you’ll need an app like (my current favorite) plus a food scale for precision. Measure all meat raw and make sure to select the correct entry (raw versus cooked) in your tracking app.

Even if you don’t want to weigh and measure all your food, consider tracking just your protein intake for a few days. See what you’re averaging. In my experience, almost everyone is eating less than they think, especially if they practice intermittent fasting. Once you have a decent sense of what it takes to hit your daily protein goal, it’s up to you whether you want to continue to track or not.

I’ll save you some time and provide protein data for a bunch of common foods below. All values came from Cronometer. You’ll notice right away that this list includes both animal- and plant-based sources of protein, including things like legumes and soy products that aren’t strictly Primal. Don’t take this to mean that I think animal and plant sources of protein are equivalent. There’s no question that animal-based proteins are superior in terms of bioavailability and amino acid profiles. However, our Primal community includes individuals who self-identify as plant-based, vegetarian, or even vegan. I want them to eat enough protein, too, from the best possible sources. I’ve thoroughly covered the question of plant-based diets vis a vis Primal Blueprint recommendations in the past. Scroll to the end of the post for further reading on the topic.

 

How Much Protein Is in Meat?

Values provided for raw meat by weight.

Ground beef, 85% lean (4 oz.): 21 grams

Ground turkey, 93% lean (4 oz.): 21 grams

Chicken breast, boneless (4 oz.): 26 grams

Chicken thighs, boneless (4 oz.): 23 grams

Turkey breast (4 oz.): 26 grams

Porkchop (4 oz.): 25 grams

Pork shoulder (4 oz.): 21 grams

Steak, New York strip (4 oz.): 25 grams

Steak, ribeye (4 oz.): 22 grams

Ham (4 oz.): 23 grams

Venison (4 oz.): 24 grams

Beef liver (4 oz.): 23 grams

Beef heart (4 oz.): 21 grams

Beef tongue (4 oz.): 20 grams

Protein in Seafood

Tuna, fresh (4 oz.): 28 grams

Salmon (4 oz.): 25 grams

Pollock (4 oz.): 22 grams

Trout (4 oz.): 23 grams

Oysters (4 oz.): 11 grams

Shrimp (4 oz.): 15 grams

Canned tuna (1 5-oz. can): 36 grams

Canned sardines (1 4.4-oz. can): 17 grams

Protein in Common Dairy Products

Cottage cheese, full-fat, plain (1 cup): 23 grams

Cottage cheese, fat-free, plain (1 cup): 22 grams

Greek yogurt, full-fat, plain (1 cup): 22 grams

Greek yogurt, fat-free, plain (1 cup): 25 grams

Whole milk (1 cup): 8 grams

Skim milk (1 cup): 8 grams

Heavy whipping cream (2 Tbsp.): 1 gram

Cheddar cheese (1 oz.): 7 grams

Swiss cheese (1 oz.): 8 grams

Cream cheese, full-fat (1 oz.): 2 grams

Are Eggs High in Protein?

Chicken egg (1 large): 6 grams

Duck egg (1): 9 grams

Quail egg (1): 1 gram

Plant-based Protein: Legumes and Soy

Tofu, firm (4 oz.): 14 grams

Tempeh (4 oz.): 23 grams

Natto (4 oz.): 22 grams

Lentils (1/2 cup cooked): 9 grams

Split peas (1/2 cup cooked): 8 grams

Black beans (1/2 cup cooked): 8 grams

Kidney beans (1/2 cup cooked): 8 grams

Pinto beans (1/2 cup cooked): 8 grams

Chickpeas, aka garbanzo beans (1/2 cup cooked): 7 grams

Green peas (1/2 cup): 4 grams

Nuts and Seeds

Peanut Butter (2 Tbsp.): 7 grams

Almond Butter (2 Tbsp.): 7 grams

Almonds (1 oz.): 6 grams

Cashews (1 oz.): 5 grams

Macadamias (1 oz.): 2 grams

Walnuts (1 oz.): 4 grams

Chia seeds (1 oz.): 5 grams

Flax seeds (1 oz.): 5 grams

Hemp seeds (1 oz.): 9 grams

Pumpkin seeds (1 oz.): 9 grams

Sesame Seeds (1 oz.): 6 grams

Sunflower seeds (1 oz.): 6 grams

Fruits and Vegetables with the Most Protein 

Spirulina powder (2 Tbsp.): 12 grams

Brussels sprouts (1 cup): 4 grams

Broccoli florets (1 cup): 3 grams

Asparagus (4 large spears): 2 grams

Green beans (1 cup): 2 grams

Spinach, raw (1 cup): 1 gram

White potatoes (1 medium): 4 grams

Sweet potatoes (1 medium): 2 grams

Blackberries (1 cup): 2 grams

Guava (1 fruit): 1-2 grams

Gluten-free Ancient Grains, Pseudograins, Grasses

Teff (1/2 cup cooked): 5 grams

(1/2 cup cooked): 5 grams

Quinoa (1/2 cup cooked): 4 grams

Wild rice (1/2 cup cooked): 3 grams

This is obviously not a complete list of every protein-containing you might eat. Protein powders, especially , are convenient and usually highly bioavailable sources of essential amino acids. I didn’t include them here because protein content varies by brand, but you can usually expect 20-30 grams per serving. I also avoided the bevy of fake meat alternatives. In part that’s because they also vary widely in protein offerings, but more to the point, many of them contain objectionable ingredients such that I can’t in good conscience list them here.

Finally, let me put in a plug for looking seriously at as an option. Unless you grew up in a culture that values insects as a food staple, you’re probably shaking your head right now, but insects win big points both for sustainability and nutrition!

Check out our  for tons of fantastic ideas for protein-centered meals.

Further Reading

Protein FAQ

How much protein do I need?

A good rule of thumb is to aim for a minimum of 0.7 to 1 gram per pound of lean body mass for overall health. For building muscle, research suggests 0.8 g/lb (1.6 g/kg) of body weight is a good target.

How much protein is too much?

There’s not really an upper limit, though at some point you start to get diminishing returns. The myth that you shouldn’t consume more 30 grams of protein at a time because that’s all your body can assimilate is just that – a myth.

Is protein powder good for you?

While I generally recommend opting for whole foods first, protein powders can provide convenient options for meal replacements or snacks. Whey protein is the most bioavailable. Even though it is derived from dairy, many people who are lactose intolerant tolerate whey protein powders.

Best vegan protein sources?

It’s extremely difficult to be both vegan and Primal. Most vegan-friendly foods that contain non-negligible protein are borderline Primal at best. That said, legumes, nuts, and seeds of all kinds, plus teff, quinoa, amaranth, and vegan protein powders will be your best bets.

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These amazing egg-stuffed mini meatloaves aren’t only for breakfast. They’re great for lunch or dinner, too. But when served in the morning, they really start the day off right.

First, a mixture of pork and beef is seasoned to taste like breakfast sausage. Next, it only takes a minute to form the meat around a hardboiled egg. When baked together, the meat and egg turn into a rather stunning little loaf.

Cook these mini breakfast meatloaves on a lazy weekend morning, or better yet, on Sunday night so they’re waiting in the refrigerator Monday morning.

Ingredients

• 6 peeled large hard boiled eggs
• 1 lb. ground pork
• 1 lb. ground beef
• 1 tbsp.
• 1/2 cup minced onion
• 2 cloves minced garlic
• 2 tbsp.
• 1 tbsp. minced fresh sage
• 1 egg
• 1/2 tbsp. dried thyme
• 1 tsp. salt
• 1 tsp. garlic powder
• 1 tsp. paprika
• 1/2 tsp. black pepper
• 1/2 tsp. sweetener of choice
• 1/4-1/2 tsp. ground fennel
• 1/3 cup
• Fresh thyme, for garnish

Directions

Preheat your oven to 350 degrees Fahrenheit.

In a bowl, combine the pork, beef, oil, onion, garlic, mustard, sage, egg and dried herbs and spices.

Once everything is mixed together, separate the mixture into 6 balls.

Flatten each ball into a circle and place a peeled egg in the center. Wrap the egg in the meat mixture. Repeat with the remaining eggs.

Brush half of the ketchup on top of each meatloaf.

Bake for 20 minutes, then brush with the remaining ketchup. Bake for an additional 10 minutes, or until the meatloaves are browned and the internal temperature of the meat reaches 160 degrees Fahrenheit. Top with fresh thyme leaves and enjoy!

 

 

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We all love a good , don’t we? Hearing how someone dropped 70 pounds. Or got super fit. Or ditched their meds. They make it look so easy. Heck, all you have to do is clear out the pantry and stock it with primal-friendly foods and you’re golden.

Except that’s not how it works for most people. Most people operate from a point of view that prevents them from seeing the results they’re working so hard to obtain. How many times have you said to yourself, “I’ll be happy once I’m wearing a smaller size.” Or “When I lose the weight, I’ll be more confident.”

In my experience, the biggest difference between folks who continually crush their goals and those who always seem to have setbacks is that .

Your Thoughts Create Your Reality

It’s time we change the conversation from “when I achieve my goal, I’ll feel good” to “when I start feeling good, I can achieve my goal.” Your thoughts are the biggest needle-mover when it comes to changing your reality. If you want a different life, a different pant size, a different , you need to adjust your thoughts.

Easier said than done, right? If you’re new to this whole your-thoughts-create-your-reality thing, let me start by saying that it’s not your fault if you believe you really hate exercising or that you’re destined to battle sugar cravings for the rest of your days. ??We all have . Even like me. As humans, we’re wired to create narratives based on pieces of information we picked up from childhood, from our family, friends, or our environment, about ourselves or how things are supposed to be. These narratives become a form of our identity. So, while you may believe you couldn’t cut out pizza and beer if your life depended on it, just know that it’s your belief system calling the shots, not the truth.

 

Why Self-Efficacy and Visualization Work

Every thought you think and action you perform is driven by a belief that a certain outcome is — or isn’t — possible. Psychologist Albert Bandura originally proposed the concept of self-efficacy, which refers to the idea that if you believe you can make a change, you’re much more likely to actually do it.

Examples of Strong :

• Looking at challenging problems as tasks that can and should be mastered
• Developing a deeper, more committed interest in the activities you participate in
• Feeling a dedication to yourself and to your goals that doesn’t waver, even when the going gets tough
• Having the ability to get back on track quickly after experiencing a setback

Based on this premise, author James Clear developed a concept he calls identity-based habits. It’s basically the idea that if you believe you’re the type of person who eats healthy or moves daily, it’s easier to change your behaviours, than say forcing yourself to pass on the rolls or go to the gym when you don’t want to.

And then there’s visualization. Long used by athletes, from weekend racers to Olympic gold medalists, visualization is a technique where you spend time practicing experiencing whatever it is that you want to achieve in your mind. That includes the big things like crossing the finish line, and smaller details like lacing up your shoes when it’s miserable out.

When you actively visualize what you want for yourself (and believe you can have it), you’ll start to notice more opportunities — and you’ll be more likely to persevere when things aren’t all rainbows and sunshine. According to the psychoneuromuscular theory, your neural pathways get programmed the same way whether you’re mentally performing an action or physically performing it.

Mental Power to Muscle Power

You’ve probably noticed times when your thoughts produce a physical reaction. Think about when you get nervous. Maybe you get a pit in your stomach or get “butterflies” when you’re excited, or your shoulders get tense when you feel stressed.

There are tons of studies that prove the power of the mind, including one published in Human Kinetics Journals, where researchers looked at the electromyographical activity (EMG) of 22 male and 17 female weightlifters and found that their muscles were activated (and their strength increased) just by imagining lifting weights.

And in another study, where two groups were asked to perform “mental contractions” of their finger and elbow, while one group did the physical equivalent. Over the course of 12 weeks, the first two groups had increased their strength by up to 35% just by imagining doing the exercises, versus a 53% increase with the folks who performed them physically.

How to Create a Believe-It-To-See-It Mindset

Call it visualization, creation, or self-efficacy, the point is, your mind is an amazing tool for laying the groundwork for the life you want. If you’re open to the idea that you can believe it before you see it, check out these steps:

1. Get Out of Autopilot Mode.
   Our brains have an for completing routine tasks. It’s just one of the ways it keeps us safe from being overloaded with decisions. The problem is, when we’re not consciously aware of what we’re doing (or what we’re thinking), we’ll keep doing and thinking the same thing day after day, which makes it hard to see anything that differs from your current reality.TRY THIS: Next time you’re about to perform a routine task, such as brushing your teeth or scrolling social media, use your non-dominant hand. This helps you stay in the moment and see things in different ways.
2. Rehearse it Mentally.
   This isn’t about daydreaming that you won the lottery or that you crossed the finish line at Boston. This is about mentally walking through the steps (and the ups and downs that might transpire) that get you to your goal. Basically, it’s a way to convince yourself in the safety of your mind that you are prepared for anything that might happen.TRY THIS: If weight loss is your goal, rehearse prepping a healthy breakfast when you’re short on time or navigating a party with limited food options. If your goal is to have more confidence, rehearse meeting new people — and feeling great about the interaction.
3. Take Aligned Action.
   Once you start believing that you can lose the weight, or talk to strangers in line at the store, or run a PR, you’ll instinctively . Because you’ve seen it in your mind — and your neural pathways have started to become programmed as if you’ve been doing it — the steps you need to take will feel easier and more natural.TRY THIS: Begin with baby steps. Instead of focusing on the end goal, get present and check off the small tasks, like lacing up your running shoes in the morning, sitting down for an epic protein-packed breakfast, or asking a complete stranger how their day is going.

It All Starts with Believing

If you’ve been operating from the point of view that you need to see to believe (and not getting the results you want), consider a different tactic. One that gets you tapped into the high vibrating feeling of achieving your goal by following these steps:

1. Get out of autopilot mode
2. Rehearse it mentally
3. Take aligned action

What about you? Do you need to see it first? Or are you all-in on believing?

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Research of the Week

The people who need the vaccine most of all—the metabolically unhealthy—have the .

100% of Spanish breastfeeding women have , a toxin caused by heating vegetable oils.

A high-soybean oil diet (sound familiar?) .

Those who are more likely to lose more lean mass and less body fat during weight loss.

Breastfeeding on a ketogenic diet to prevent seizures in the nursing baby.

New Primal Kitchen Podcasts

Morgan and I talk about the Primal Kitchen story.

: Dr. Shanté Cofield says the time will pass anyway, so why waste it?

Media, Schmedia

What they don’t mention is that the shows that 49% of teen girls are anemic.

. Storybook ending, bittersweet.

 

Interesting Blog Posts

Some interesting ways to in the kitchen.

Social Notes

Are you yet?

.

Everything Else

.

Babies are .

Things I’m Up to and Interested In

Reminder: , and we’re doing nothing about it.

Like for like: .

Interesting study: “.”

Big if true: Blood pressure drugs to patients aged 18-59 with mild to moderate hypertension.

What have I been saying?: .

Question I’m Asking

What’s your most important healthy behavior, the one with the most impact on your life?

Recipe Corner

• : and you thought salads were boring or nutrient-poor.
• .

Time Capsule

One year ago (Oct 2 – Oct 8)

• — It’s very possible.
• — How to do it.

Comment of the Week

“I need fire to grow, also.

I need that passion that drives whatever I do to be something more than the simple act.

I need that burning desire to hold the woman I love with a jealous embrace.

I need the spark that pushes me to look over the distant horizon or to crest the next wave, and to experience the unknowable world beyond the familiar.

I need the drive to grow and shine and be better today than I was the day before.

I need water and nutrients, just as that sequoia does. Similarly, I need that fire to be more than simply alive.”

-Me too, .

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The relationship between dairy consumption, insulin, and our health can be confusing. It’s easy to see why: The most common types of dairy undeniably spike our insulin levels, and elevated insulin has been linked to dozens of diseases—most diseases, in fact. When insulin is high, your body holds onto body fat. And insulin resistance, which is when your body doesn’t respond to insulin and must release large amounts of the hormone, makes it harder to lose body fat and is the precipitating factor in a host of degenerative diseases.

So, dairy is bad, right? No. The opposite, in fact.

Insulin is an old, old hormone. Evolution has preserved its structure across hundreds of millions of years and hundreds of thousands of species. Fish, insects, reptiles, birds, and mammals all secrete insulin with fairly similar amino acid arrangements (insulin from certain species of fish has even been clinically effective in humans), so, clearly, it is a vital hormone required by life to flourish and prosper.

What is insulin good for?

We need insulin to shuttle all sorts of nutrients into cells, like protein and glycogen into muscles.

We need insulin to activate certain antioxidant systems.

We need insulin to optimize our cognitive function.

In other words, insulin is there for a reason, and “spikes” of insulin are normal as long as they go back down. It’s chronically elevated insulin, especially fasting insulin (high insulin levels in the absence of food), and insulin resistance that are .

When you’re insulin resistant, insulin is less effective at shuttling nutrients into cells.

When you’re insulin resistant, those antioxidant systems dependent on insulin can’t switch on.

When your brain is insulin resistant, as Alzheimer’s patients’ brains are, your cognition suffers.

Insulin isn’t the problem. Improper, dysregulated insulin signaling is the problem.

Which brings us to and its effect on .

Read more

Eating spicy food is a lot like running a marathon. They both hurt while you’re doing them, and the next day can be pretty painful, too. You have to fight the urge to quit. Crying is par for the course. Yet you persevere, all the while knowing that you’re going to sign up for the same suffering again in the future.

The world is cuckoo for chilis. Restaurants compete to have the spiciest wings, hottest chili, and most tear-inducing sushi. Competitors on television shows and YouTube series sear the inside of their mouths for our viewing pleasure. Self-proclaimed pepper-heads are always working to bring hotter and hotter peppers to market. In fact, the most tongue-blistering varieties we have now—ones with ominous names like the Carolina Reaper and Trinidad Scorpion—didn’t evolve naturally. They are the result of systematic crossbreeding designed to create chilis so packed with heat that only the bravest (or most foolhardy, depending on your point of view) would dare try them.

Eating spicy foods satisfies the deeply ingrained human need to test our limits and see how much discomfort we can take. That’s not the only reason we’re drawn to spicy foods, though. The pain they cause seems to stimulate the release of endorphins, part of the body’s endogenous opioid system, which accounts for why spicy foods “hurt so good” instead of just plain hurting. Capsaicin, the chemical in hot peppers that imparts the characteristic burning sensation, is anti-inflammatory and has numerous health benefits.

Can you feel the burn?

Chili, Pepper, Chili Pepper: What’s the Difference?

Sometimes the English language is unnecessarily confusing. This is one of those times.

Chilis all belong to the genus Capsicum, while peppers are a separate plant belonging to the genus Piper. The black pepper and white pepper on your spice rack are Pipers. However, the cayenne pepper and red pepper flakes next to them are Capsicums, as are bell peppers and all the fruits (yes, fruits) we lump into the category of “chili peppers.” Also, chili, chile, and chilli are all acceptable spellings for members of the Capsicum genus depending on where you live.

Confused yet? Sorry about that, but don’t fret. The difference only matters if you’re a botanist or you’ve been cornered by an incredibly pedantic foodie at a party. For common usage, feel free to use the terms chili (chile), pepper, and chili pepper interchangeably.

What is the Scoville Scale?

The Scoville Scale describes how hot a given pepper is using a unit of measure called Scoville Heat Units, or SHU.

In the original method for rating peppers, developed by the eponymous pharmacist and researcher Wilbur Scoville, a panel of tasters judge the heat level of different peppers. Today, food scientists employ high-performance liquid chromatography to measure how many capsaicinoid compounds a pepper contains, but human tasters still provide subjective ratings and validate the results.

Bell peppers rate a 0 on the scale. There is no upper limit. Currently, the hottest known pepper on the planet, the mysterious sounding Pepper X, claims to clock in at more than three million SHU. That would make it 600 times hotter than the average jalapeño!

Hot Pepper Safety

Capsaicin is an oily substance that can burn your skin and mucous membranes if you aren’t careful. The best way to avoid chili burns is:

• Always wear gloves when cutting hot peppers.
• Never touch your eyes when cooking with chilis.
• Wash your hands with dish soap immediately after handling hot peppers.
• Be careful not to inhale dried and ground (powdered) chili peppers. Chefs who work with the chilis at the top of the Scoville scale will even wear respirators!

If you forget the gloves and your hands feel like they are on fire, try washing them with rubbing alcohol, vodka, vinegar, baking soda, and/or dish soap. Each of these substances can neutralize and wash away the capsaicin.

The casein in dairy products can help, too. Drinking milk or eating yogurt will ease the pain in your mouth. You can also dunk your burning hands in milk if washing them hasn’t helped. However, should you be so unlucky as to touch your eyes with chili hands, the only solution is to flush them thoroughly with water.

Ultimately, though, the best course of action is prevention. Once you’ve burned yourself, these remedies are only going to provide moderate relief. You’ll still have to live with the pain for a while.

10 Types of Chili Peppers You Should Know

Variety is the spice of life. When it comes to culinary delight, one of the most fun—and potentially most painful ways—to mix it up in the kitchen is by experimenting with the spice level of your food. Here are some chilis you might want to try.

1. Jalapeño Peppers

Also known as:

Chipotle pepper (when smoked and dried), chile gordo (“fat chili”)

How hot are jalapeño peppers?

2,500 – 8,000 SHU

Jalapeño facts:

• Native to Mexico
• Used in a wide variety of Mexican and Tex-Mex dishes
• Not very spicy as chili peppers go, but enough to bring some heat
• Smooth-skinned fruit that grows 2 to 6 inches in length
• Generally eaten while green, but you can let them continue to ripen on the plant until they are red

Try these jalapeño recipes:

2. Serrano Peppers

How hot are serrano peppers?

10,000 – 23,000 SHU

Serrano pepper facts:

• Native to Mexico
• Can substitute for jalapeño peppers in most dishes, and vice versa, though serranos are a bit hotter
• Grows 1 to 4 inches long
• Usually eaten raw, frequently in salsas, sauces, and relishes

Try these serrano pepper recipes:

• (fermented!)

3. Habanero Peppers

How hot are habanero peppers?

100,000 – 350,000 SHU, but can be even hotter

Habanero pepper facts:

• Originally from South America but now grown mostly in Mexico
• Commonly used in Mexican and Central American cooking
• Related to much spicier peppers like the ghost pepper and Scotch Bonnet
• Short, plump fruit usually 1 to 2 inches long
• Come in a variety of interesting colors and flavors, from traditional orange-colored habanero to the dark purple-brown chocolate habanero
• Just one habanero pepper delivers more than the recommended daily allowance of vitamin C

Try these habanero pepper recipes:

4. Poblano Peppers

Also known as:

Ancho chili (when dried)

How hot are poblano peppers?

1,000 – 2,000 SHU

Poblano pepper facts:

• Native to Mexico
• The largest pepper on this list, growing 3 to 6 inches long and about 2 to 3 inches wide
• Also the mildest pepper on this list
• Usually eaten cooked, not raw

Try these poblano pepper recipes:

5. Mirasol Peppers

Also known as:

Guajillo chili (when dried), travieso chili

How hot are mirasol peppers?

2,500 – 5,000 SHU

Mirasol pepper facts:

• Originally from Mexico
• Also grown in Peru and popular in Peruvian cooking
• Bright red, skinny pepper that grows 3 to 6 inches long
• Often used dried (as guajillo)
• Best known as a central ingredient in mole sauce

Try these mirasol/guajillo pepper recipes:

6. Cayenne Peppers

How hot are cayenne peppers?

30,000 – 50,000 SHU

Cayenne pepper facts:

• Native to French Guyana
• Bright red, skinny, curve pepper that grows 2 to 5 inches long
• Most often used in dried and ground form to bring the heat to a wide variety of dishes and cuisines
• The “red pepper flakes” you buy at the grocery store or sprinkle on your pizza are most likely cayenne peppers

Try these cayenne pepper recipes:

7. Thai Chilis

How hot are Thai chilis?

50,000 – 100,000 SHU

Thai chili facts:

• The term “Thai chili” may refer to many different species, most often bird’s eye chilis
• Skinny, deep red fruit measuring 1 to 2 inches long
• Used both fresh and dried in chili pastes, sauces, stews, and curries

Try these Thai chili recipes:

8. Scotch Bonnets

Also known as:

Caribbean red peppers, bonney peppers, goat peppers, githeyo mirus

How hot are Scotch bonnets?

100,000 – 350,000 SHU

Scotch bonnet facts:

• Native to the Caribbean
• Also popular in the Maldives
• Short, roundish pepper grows 1 to 2 inches long
• So named for its resemblance to Scottish tam o’ shanter hats
• Traditionally used to make Jamaican jerk seasoning

Try these Scotch bonnet recipes:

9. Ghost Peppers

Also known as:

Bhut jolokia

How hot are Ghost bonnets?

855,000 – more than 1 million SHU

Ghost pepper facts:

• Native to northeast India
• Red, yellow, orange, or brown pepper 2 to 3 inches in length
• Once considered the world’s hottest pepper, but has since been beaten by the Trinidad scorpion pepper and the Carolina Reaper
• First pepper to be measured over 1 million SHU
• Used by the Indian military in “chili grenades”

Try these ghost pepper recipes:

10. Carolina Reapers

How hot are Carolina Reapers?

1.4 million to 2.2 Million SHU

Carolina Reaper facts:

• Wrinkly, roundish red pepper measuring 2 to 3 inches long with a pointed tail
• Created by Ed Currie of the Puckerbutt Pepper Company (yes, really)
• Currently holds the world record for hottest pepper (as of October, 2021)
• Can cause severe burns if eaten raw or handled with bare hands

Try these Carolina Reaper recipes:

Are you serious? Don’t try this at home!

Let us know in the comments: What’s the hottest thing you’ve ever eaten? Do you have a favorite chili that didn’t make the list? Maybe the hearty Anaheim, guindilla verde, or aji amarillo?

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