Black Pepper
Overview
Black pepper provides piperine, an alkaloid that markedly increases curcumin bioavailability and can enhance absorption of other dietary compounds [1]. It is used as a culinary spice at gram-scale portions rather than as a bulk food.
Within the BRAIN Diet framework, black pepper is primarily a food synergy ingredient — especially paired with turmeric — where small amounts improve polyphenol delivery [1].
Key Nutritional Highlights
- Piperine increases curcumin bioavailability in humans [1].
- Spice-use portions; USDA per-100 g protein values are not meaningful for typical intake.
- Synergy ingredient for turmeric-containing meals and polyphenol-rich dishes [1].
- Store as whole peppercorns when possible; grind fresh to preserve volatile compounds.
Food Context
Synergies
- Pair with turmeric for maximum curcumin absorption
- Part of food synergy strategy
Preparation
- Can be used in culinary amounts
- Supports curcumin bioavailability
Recipes
1 recipe containing this food
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 251 kcal | — |
| Protein | 10.4 g | — |
| Total fat | 3.3 g | — |
| Saturated fat | 1.4 g | — |
| Carbohydrates | 64 g | — |
| Sugars | 0.6 g | — |
| Fibre | 25.3 g | — |
Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).
Data provenance (core / micronutrient panel): USDA FoodData Central, Spices, pepper, black, FDC ID 170931, API, per 100 g edible portion, last checked 2026-03-25
Substances
References
[1] Piperine increases curcumin bioavailability in humans. Shoba & Joy 1998. Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers