Spicy food, regardless of its origin, is a popular meal choice around the world, because it has so many variations. Some dishes have a gentle warmth with rich flavours that tease the palette, other dishes have a fiery punch with an explosion of flavours. The problem is, most people don’t understand how to navigate spice levels confidently, which is why we have put together this guide, to explain how spice levels are scientifically measured and the different heat levels in food, as well as tips for handling spicy dishes so you can enjoy the explosion of flavours, without feeling like you might actually explode yourself.
How Spiciness is Measured: The Scoville Scale
There are numerous methods for determining the spice levels in foods, some modern methods, like HPLC provide precise measurements, however, the Scoville Scale is the most recognised method of measuring a food’s heat level.
The Scoville Scale is the standard measurement of pungency for various types of ingredients, including chilli peppers. Developed in 1912, the scale is named after its creator, Wilbur Scoville. Based on the concentration of capsaicinoids, where capsaicin is the predominant component responsible for heat, this scale quantifies spiciness in Scoville Heat Units (SHU). In this test, an exact weight of the ingredient is dissolved in alcohol which extracts the heat components, this is then diluted in sugar water. Concentrations (each concentration a decreased version of the last) is given to five trained tasters until at least three of the testers can no longer detect the heat in the solution. Because of this, the Scoville Scale test can be considered imprecise due to its human subjectivity.
Pepper Heat’s: Here’s how it works
- 0 SHU = No heat (e.g., Bell peppers and Peperone crusco)
- 0-500 SHU = No heat- Mild (e.g., Banana pepper and Friggitello, Pimiento)
- 500–1,000 SHU = Very Mild (e.g., Cubanelle and Beaver Dam pepper)
- 1,000-2,500 SHU = Mild (e.g., Poblano pepper)
- 2,500-10,000 SHU = Mild-Medium (e.g., Jalapeño pepper and Guajillo chili)
- 10,000-25,000 SHU = Medium (e.g., Serrano pepper, Aleppo pepper and Cheongyang chili pepper)
- 25,000-50,000 SHU = Medium-Hot (e.g., Tabasco pepper and Cayenne pepper)
- 50,000–100,000 SHU = Hot (e.g., Thai bird’s eye chili and Malagueta pepper)
- 100,000-350,000 SHU = Very Hot (e.g., Habanero chili, Scotch bonnet pepper and Madame Jeanette)
- 350,000-750,000 SHU = Extremely Hot (e.g., Red savina habanero)
- 750,000-1,500,000 SHU = Extreme (e.g., Trinidad Moruga Scorpion, Naga Viper pepper, Infinity chili and Ghost pepper)
- 1,500,00-2,500,000 SHU = Very Extreme (e.g., Carolina Reaper)
- 2,693,000 SHU = Extremely Extreme (e.g., Pepper X)
The Spice Spectrum: From Mild to Extreme
Now let’s take a look at simplified version of the spice spectrum to help you to work out where you are best placed on the spice spectrum.
1. Mild (0–2,500 SHU) – “Just a Hint of Warmth”
These mild flavours are perfect for people who enjoy flavour without any intense heat. Examples of foods include: Black pepper, paprika, poblano peppers.
2. Medium (2,500–30,000 SHU) – “A Balanced Kick”
If you like a noticeable, but manageable spice to your dish, ingredients like Jalapeños, serrano peppers and chipotle are perfect for you.
3. Hot (50,000–350,000 SHU) – “Fiery and Bold”
For spice enthusiasts who enjoy a lingering burn to their tastebuds, dishes that include ingredients and spices like cayenne, habanero and Thai bird’s eye chili are ideal.
4. Extreme (500,000+ SHU) – “Daredevil Territory”
Those heat-tolerant, spice-proof people who enjoy the burn and like to proceed with caution will enjoy dishes such as Ghost pepper and Carolina Reaper.
How to Handle Spicy Food
If you want to be able to handle spicy food more than you’re able to now, here’s what you need to do. You start with small amounts and you gradually increase your tolerance, you pair it with cooling ingredients and consider balancing the heat with other flavours, such as sweet foods or acid.
Build your tolerance:
- Start slow, with milder spices, increase the heat level the more comfortable you become.
- Eat spices regularly to help your taste buds to adapt.
- Try different spices to find out what you can handle and which ones you enjoy most.
Cool the burn:
- With food:
- Dairy: cheese, yoghurt and milk reduce the burning sensation.
- Strach: things like bread and rice can absorb some of the heat.
- Fatty foods: butter and other fatty foods can help bind to capsaicin and reduce the burn.
- Acidic food: vinegar, citrus foods and tomato-based ingredients can reduce the heat.
- Sweet food: sugar and honey balance the spice.
- With drinks:
- Use water and non-alcoholic drinks to wash away the capsaicin.
- Drink acidic beverages like a tomato-based drink, lime juice, or lemonade.
- If you an immediate relief from the heat, suck on an ice cube or drink some ice water.
- Eat slowly: to allow your mouth time to adjust to the heat, as you breathe, inhale through your mouth and out through your nose.
Pair Smartly:
Balance the heat with cooling sides, such as raita, avocado or rice.
Final Thoughts
Understanding spice levels and how they are measured can help you to choose the best dishes for your taste buds. Knowing which spice level is your preferred heat, whether that is mild, hot or extreme, having this knowledge will ensure a much safer and more enjoyable dining experience.
