6 Amazing Health Benefits Of Chili Oil

This spicy condiment is not only a tasty addition to your dishes but also a healthy option.

Reviewed by Mayuri Aavula, Nutritionist Mayuri Aavula Mayuri AavulaNutritionist facebook_iconinsta_icon
Written by , B.Desgn, ISSA Certified Specialist In Fitness & Nutrition Tanya Choudhary B.Desgn, ISSA Certified Specialist In Fitness & Nutrition linkedin_icon Experience: 2 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , BPharm, Certified Health & Wellness Coach Moksha Gandhi BPharm, Certified Health & Wellness Coach linkedin_icon Experience: 2 years
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The many benefits of chili oil have recently caught the attention of health enthusiasts. Extracted from the Salvia hispanica L plant, chili oil is a powerhouse of essential vitamins, minerals, and healthy fats. Although popularly used as an anti-aging remedy in skincare, chili oil is used in cooking several dishes across global kitchens for its nutty flavor. In this article, we will take a look at the benefits of chili oil and a simple recipe you can try at home!

protip_icon Know Your Ingredient: Chilli Oil

What Is It?
A spice-infused oil made with chilies for use in cooking or as a condiment.

What Are Its Benefits?
It promotes bone and heart health and boosts the immune system.

Who Can Consume It?
All except people with gastronomic disorders.

How Often?
Regularly, in moderation.

It can cause stomach pain and diarrhea if consumed in excess.

Health Benefits Of Chili Oil

Woman holding a big chili
Image: Shutterstock

This oil also comes with a host of benefits and uses. Would you like to know what they are? Read on!

1. Source Of Protein

Every 100 grams of chili pepper contain around one gram of protein (1). When you eat more protein, you automatically protect your body from loss of muscle mass, decreased immunity, and poor respiratory system (2).

2. Vitamin D Benefits

While chili oil is rich in nutrients, some believe it contains vitamin D too. However, research shows that chili does not contain Vitamin D (1).

Vitamin D may help protect against Alzheimer’s disease and bone disease and may aid cancer prevention. You may also get your vitamin D from milk, tuna fish, and egg yolks (3).

3. Vitamins A, E, And K

Doctor showing bone health with a skeleton
Image: Shutterstock

Chili oil also contains Vitamins A, E, and K (1). Vitamin K helps make various proteins needed for blood clotting and good bone health (4). These vitamins have antioxidant properties that play a major role in building the immune system (5).

4. Iron Benefits

Woman looking tired and exhausted
Image: Shutterstock

Chili oil contains a good amount of iron (1). Eating iron-filled foods may prevent several illnesses such as glossitisi  A condition causing inflammation of the tongue often triggered by food or drug allergies, oral infections, or nutrition deficiencies. . It also helps you feel relaxed. Iron is one of the major nutrients that prevent you from feeling tired and exhausted. In fact, iron deficiency can lead to anemia (6).

A report by WHO (World Health Organization) estimates that 30% of menstruating women between the age of 15-49 as well as 37% of pregnant women are also affected by anemia. Furthermore, anemia caused 50 million years of healthy lives lost in 2019, with iron deficiency being one of the major causes.

5. Good For The Heart

Woman holding a heart model to indicate heart health
Image: Shutterstock

Another benefit of chili oil is its ability to take great care of the cardiovascular system. It contains beneficial compounds like capsanthini  A reddish pigment, classified under carotenoids, naturally occurring in chilies with known antioxidant and anti-inflammatory benefits. in small quantities (7), which may raise HDL cholesterol levels and improve your heart health.

6. Vitamin C Benefits

Chili oil also contains Vitamin C (1), which may protect you from cardiovascular diseases (8). Vitamin C may also shorten the duration of a cold or the effect of recent cold treatment (8). Other sources of Vitamin C are oranges and grapefruit (8). Chili oil also helps improve immunity by fighting against infections.

Chillies contain a class of compounds called capsaicinoids that are responsible for their flavor. These compounds may also have incredible help benefits, such as increased metabolism, weight loss, and pain relief due to its antioxidant properties. The following graph demonstrates the levels of capsaicinoids in different varieties of red peppers, which makes them healthy for our body in balanced amounts.

Total Capsaicin Content In Red Peppers In Scoville Heat Units (SHU).

Source: Capsaicinoids, Polyphenols and Antioxidant Activities of Capsicum annuum: Comparative Study of the Effect of Ripening Stage and Cooking Methods

How To Make Chili Oil At Home?

The procedure to prepare homemade chili oil is quite simple. Following is what you should do:

  1. The first thing you need to do is choose your base oil. Now, this is entirely dependent on you. You can try peanut oil, almond oil, or even sesame oil. Take the base oil and gently pour it into the pan.
  2. Slice chili peppers according to length. Take out the seeds too.
  3. Fry chili peppers in oil for about 8 minutes. Then pour them directly into the oil.
  4. Let the oil cool.
  5. Cover the jar using a lid.

An Indonesian blogger tried her hand at making chili oil at home after tasting it at different restaurants and not finding it to her taste. She shared a detailed recipe involving infusing the oil with spices, frying garlic until golden brown, and then combining it with the chili mixture. She recommends, “It is better to make chili oil one day ahead before using it as a dipping sauce to let all the flavors come together (i).”

protip_icon Quick Tip
You can store chili oil for as long as six months, but the quality decreases over time. It is recommended to use it within a few months to reap maximum health benefits.

Noodles Using Sesame Chili Oil

Sesame Chili Oil Noodles
Image: Shutterstock

Sometimes food is not just about taste, but also about the wonderful fragrance it imparts. It also is about the medicinal and nutritional benefits that come along with it. Sauces that contain sesame paste are a great source of fatty acids and benefit your health immensely. Ground peanuts give you energy for the day and supply your body with essential nutrients. This recipe can be cooked using dried wheat noodles. Add some eggs, buckwheat, and rice for extra taste.


  • 300 grams of dried wheat noodles
  • 1 teaspoon of sesame oil
  • 1 teaspoon of grounded peanuts
  • 2 spring onions finely chopped

Sauce Ingredients:

  • 3 teaspoons of fresh sesame paste
  • 165 ml of water
  • 3 teaspoons of black soy sauce
  • One teaspoon of sugar
  • One teaspoon of vinegar
  • 2 teaspoons of red chili oil
  • Half a teaspoon of Sichuan peppercorn powder


  1. To prepare the sauce, mix the sesame paste in a bowl at first and then pour water into it. Whisk slowly. Add some soy sauce, sugar, and Sichuan peppercorn powder. Blend well using vinegar.
  2. Bring another pot of water and let it boil for a minute. Add the dried noodles and cook according to the directions given.
  3. Drain the noodles next, rinse in cold water, drain and place them in a large bowl. Add another spoon of sesame oil and continue mixing.
  4. Next, you have to add sauce to the noodles and sprinkle with ground nuts and chopped spring onions.
  5. Serve the dish at the table and distribute it equally into the bowls.
protip_icon Quick Tip
You can reduce the spice level of chili oil by adding the juice of half lime, two tablespoons of wine, pineapple, or tomato juice to neutralize the pH level of chili oil.

Scroll to the next section for detailed information on the nutritional values of chili oil.

Chili Oil Nutrition

As per data from the U.S. Department of Agriculture, a single serving of chili oil (15 ml) delivers a mix of flavors and nutrients. This fiery condiment packs a punch with 120 kcal of energy and 14 grams of total fat (that constitutes 22% of the daily value) (9). However, it contains no protein, carbohydrates, or sodium. It contains 2 grams of saturated fatty acids but has no trans fatty acids, which makes it a reasonably healthier choice for a tastemaker.

However, it is important to note that chili oil’s primary ingredients are soybean oil and chili extracts. So, those with a soy allergy may need to exercise caution.

Infographic: 5 Best Health Benefits Of Chili Oil

Chili oil is used globally in cooking for its excellent nutty flavor and in skin care for its anti-aging properties. Its rich nutritional profile, antioxidant properties, and the ability to elevate good cholesterol levels have made it a popular choice among health enthusiasts. In the following infographic, we have listed the 5 important health benefits of chili oil. Take a look.

5 best health benefits of chili oil (infographic)

Illustration: StyleCraze Design Team

Chili oil benefits extend beyond just being a great spice. It is packed with many vitamins, minerals, and beneficial natural plant compounds. This essential oil has many beneficial properties. It promotes blood circulation and boosts cardiovascular health. Its protein content may help boost immunity and muscle mass. This oil contains vitamin K, which aids in wound healing and promotes bone health. The vitamin C in chili oil is a potent antioxidant that reduces inflammation, gives pain relief and promotes skin health, hair health and overall body health. However, overuse may have unpleasant side effects. If you experience any adverse effects, limit its use and seek medical advice.

Frequently Asked Questions

Can chili oil help you lose weight?

Yes, chili oil can help with weight loss. The capsaicini  A phytochemical in chili that reduces obesity through the regulation of gut bacteria and an increase in the secretion of gastric acids. it increases metabolism and suppresses appetite and decreases food intake. This, when coupled with regular exercise, may help with weight loss.

Does chili make you poop?

Yes, chili makes you poop. Its capsaicin improves digestion and stimulates the gastrointestinal system.

Does chili lower blood pressure?

Chilli may lower blood pressure because of its capsaicin content. It relaxes blood vessels and may lower blood pressure.

Key Takeaways

  • Chili oil is dynamic as it can be made with any kind of chili and oil.
  • It is a good source of protein and contains many vital nutrients that strengthen your immune and respiratory systems.
  • It is a good source of protein and contains vitamins D, A, E, and K that strengthen your immune and respiratory systems.
  • The iron content in chili oil keeps you from feeling tired and prevents illnesses like glossitis.
  • Overconsumption of chili oil can lead to heartburn, nausea, diarrhea, or acid reflux.

Indulge your taste buds with lip-smacking chili oil. Check out this 5-minute video on how to make this delicious condiment easily and use it to add a zing of flavor to your favorite dishes.

Personal Experience: Source


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. The suitability of chili pepper (Capsicum annuum L.) for alleviating human micronutrient dietary deficiencies A review
  2. Protein
  3. Vitamin D
  4. Vitamin K
  5. Free radicals antioxidants and functional foods Impact on human health
  6. Effects of Iron Deficiency on the Oropharyngeal Region Signs Symptoms and Biological Changes
  7. Red pepper (Capsicum annuum) carotenoids as a source of natural food colors: analysis and stability—a review
  8. Vitamin C
  9. Chili oil
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Mayuri Aavula
Mayuri AavulaNutritionist
Mayuri Aavula is one of the top nutritionists in Hyderabad, India, and has won several awards and accolades. She has 6 years of experience and started TruDiet in 2016 to provide diet care services to popular film and TV personalities.

Read full bio of Mayuri Aavula
Tanya Choudhary
Tanya ChoudharyHealth & Wellness Writer
Tanya is an ISSA certified Specialist in Fitness & Nutrition. She specializes in writing articles on ingredients that benefit skin, hair, and health. She believes in the right health and lifestyle practices and strives to promote the same to everyone around her.

Read full bio of Tanya Choudhary
Ravi Teja Tadimalla
Ravi Teja TadimallaSenior Editor
Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

Read full bio of Ravi Teja Tadimalla
Moksha Gandhi
Moksha GandhiHealth & Wellness Writer
Moksha is a health and wellness writer and a certified diet and nutrition coach. Her passion for science and writing has helped her excel in crafting evidence-based articles. Her previous experience in writing science-based research papers ensures that her articles are grounded in research and provide practical tips that are reader-focused.

Read full bio of Moksha Gandhi