Bell Peppers: Calories, Nutrition and Health Benefits
Colorful, crunchy vegetables loaded with vitamin C, antioxidants, and vibrant nutrients for immunity and overall health.
Quick Nutrition Facts
Per 100g Raw (1 medium bell pepper)
| Nutrient | Amount |
|---|---|
| Calories | 31 kcal |
| Protein | 1g |
| Carbohydrates | 6g |
| Fiber | 2.1g |
| Sugars | 4.2g |
| Fat | 0.3g |
| Vitamin C | 127.7mg |
| Vitamin A | 3131 IU |
| Potassium | 211mg |
| Folate | 46mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Red bell peppers contain more than twice the vitamin C of an orange—127mg per 100g (169% daily value). The vibrant colors indicate different antioxidant profiles, with red peppers being the most nutrient-dense.
Myth Busters
MYTH #1: Green Bell Peppers Are Unripe and Less Nutritious
TRUTH: While green peppers are technically unripe, they're still nutritious with different antioxidant profiles. Red, yellow, and orange peppers are riper and sweeter with 2-3x more vitamin C and 10x more beta-carotene.
MYTH #2: Bell Peppers Cause Inflammation Like Hot Peppers
TRUTH: Bell peppers contain zero capsaicin (the compound that makes peppers hot) and are actually anti-inflammatory due to high vitamin C and carotenoids. They're safe for sensitive stomachs.
MYTH #3: You Must Cook Bell Peppers to Get Nutrients
TRUTH: Raw bell peppers retain maximum vitamin C, which decreases with heat. However, cooking increases bioavailability of carotenoids. Both raw and cooked offer unique benefits.
MYTH #4: Bell Peppers Are Part of the Nightshade Family and Harmful
TRUTH: While bell peppers are nightshades, they're safe for most people. Only individuals with specific nightshade sensitivities need to avoid them. The vast majority can enjoy their anti-inflammatory benefits.
MYTH #5: All Bell Peppers Taste the Same
TRUTH: Green peppers are more bitter and grassy; yellow and orange are mild and slightly sweet; red peppers are the sweetest due to higher natural sugars developed during ripening.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 31 calories per 100g with 2.1g fiber. High water content (92%), provides crunch and volume, extremely filling. Supports metabolism with vitamin C. |
| Muscle Gain |  | Low protein (1g) makes it less ideal for muscle gain. Use as a colorful side vegetable to add vitamins and antioxidants, not as a primary protein source. |
| Diabetes Management | | Very low glycemic index (GI 15), minimal blood sugar impact. Antioxidants support vascular health in diabetics. |
| PCOS Management | | Anti-inflammatory antioxidants, low glycemic impact, supports hormone balance. Vitamin C aids iron absorption, important for PCOS patients. |
| Pregnancy Nutrition | | Rich in folate (46mcg), vitamin C, and vitamin A. Supports fetal development, immunity, and vision. Safe raw or cooked. |
| Viral/Flu Recovery | | Exceptional vitamin C content (127mg = 169% DV) boosts immunity. Antioxidants reduce inflammation. Easy to digest both raw and cooked. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Bell Peppers
Understanding how bell peppers affect your blood glucose can help you make informed decisions about meal planning.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Maximize Benefits
Bell peppers have minimal blood sugar impact due to their very low glycemic index. Pairing strategies to create balanced meals:
- 🧀 Hummus or tzatziki - Adds protein and healthy fats for Mediterranean flavor
- 🥩 Grilled chicken or shrimp - Complete protein for satisfying meals
- 🥑 Guacamole - Enhances carotenoid absorption with healthy fats
- 🥜 Nut-based dips - Provides protein, fiber, and satisfying texture
Bell peppers' antioxidants and fiber support stable blood sugar and reduce inflammation throughout the day.
Cultural Significance
Bell peppers originated in Central and South America over 9,000 years ago and have become a global culinary staple.
In India:
- Growing prominence in Indo-Chinese cuisine (manchurian, chili paneer)
- Key ingredient in modern salads and sandwiches
- Used in tandoori preparations and kebabs
- Called "Shimla Mirch" (Shimla pepper) in Hindi
- Increasingly popular in urban and semi-urban diets
Global Impact:
- Essential in Mediterranean cuisines (Greek salads, Spanish paella, Italian antipasti)
- Key ingredient in Chinese stir-fries and Hungarian goulash
- Stuffed pepper variations across dozens of cultures
- Major commercial crop in China, Mexico, Turkey, and Spain
- Available year-round due to global production
Culinary Uses:
- Raw in salads, salsas, and crudité platters
- Roasted for smoky flavor in dips and spreads
- Stuffed with grains, meats, or cheese
- Essential in fajitas, stir-fries, and kebabs
Compare & Substitute
Bell Peppers vs Similar Vegetables (Per 100g)
| Nutrient | 🫑 Bell Peppers (Red) | 🥒 Cucumber | 🍅 Tomato | 🥕 Carrots |
|---|---|---|---|---|
| Calories | 31 kcal | 15 kcal | 18 kcal | 41 kcal |
| Carbs | 6g | 3.6g | 3.9g | 10g |
| Fiber | 2.1g | 0.5g | 1.2g | 2.8g |
| Protein | 1g | 0.7g | 0.9g | 0.9g |
| Fat | 0.3g | 0.1g | 0.2g | 0.2g |
| Vitamin C | 127.7mg | 2.8mg | 13.7mg | 5.9mg |
| Vitamin A | 3131 IU | 105 IU | 833 IU | 16706 IU |
| Potassium | 211mg | 147mg | 237mg | 320mg |
| Best For | Vitamin C, color | Hydration | Lycopene | Beta-carotene |
Frequently Asked Questions
Are bell peppers good for weight loss?
Yes, bell peppers are exceptional for weight loss. With only 31 calories per 100g, 92% water content, and 2.1g fiber, they provide substantial crunch, color, and volume without significant calories. The high vitamin C may support fat metabolism during exercise.
Best practices: Use as snacks with hummus, add to salads, stuff with lean protein, roast as side dishes, eat 1-2 peppers daily for maximum benefit without digestive issues.
Can diabetics eat bell peppers?
Absolutely. Bell peppers are one of the best vegetables for diabetics with a glycemic index of only 15. They have minimal impact on blood sugar and contain antioxidants that support vascular health, which is crucial for diabetics.
Tips for diabetics: Unlimited portions allowed; pair with protein for complete meals; all colors suitable (red has most antioxidants); raw or cooked both excellent; adds nutrition without blood sugar concerns.
What color bell pepper is healthiest?
Red bell peppers are the most nutrient-dense. They're fully ripened and contain up to 3 times more vitamin C than green peppers and 10 times more beta-carotene. Yellow and orange peppers fall between green and red in nutrient density.
Nutrient comparison per 100g:
- Red: 127mg vitamin C, 3131 IU vitamin A, sweetest taste
- Yellow/Orange: 92mg vitamin C, 200 IU vitamin A, mild and sweet
- Green: 80mg vitamin C, 370 IU vitamin A, slightly bitter
Recommendation: Choose red for maximum nutrition and sweetness. All colors are healthy—variety provides different antioxidant profiles.
Can I eat bell peppers raw?
Yes, raw bell peppers are perfectly safe and retain maximum vitamin C content, which decreases significantly with cooking. They have a crunchy texture and sweet (red, yellow, orange) or slightly bitter (green) flavor.
Raw preparation ideas: Slice for salads, cut into sticks for snacking with dips, dice for fresh salsas, add to sandwiches and wraps, julienne for Buddha bowls.
Cooking tip: If you prefer cooked peppers, quick sautéing or roasting preserves more nutrients than boiling. The heat increases bioavailability of carotenoids.
Do bell peppers cause inflammation?
No, bell peppers are anti-inflammatory. Unlike hot peppers, bell peppers contain zero capsaicin and are rich in anti-inflammatory compounds like vitamin C, quercetin, and carotenoids. They're suitable for people with sensitive stomachs or inflammatory conditions.
Exception: Some individuals have nightshade sensitivities and may need to avoid bell peppers. This affects a small percentage of people. Most can enjoy anti-inflammatory benefits freely.
Are bell peppers good for skin?
Yes, bell peppers are excellent for skin health due to their exceptional vitamin C and carotenoid content.
Skin benefits:
- Collagen Production: 127mg vitamin C (169% DV) supports collagen synthesis for firm, youthful skin
- Sun Protection: Beta-carotene and vitamin A protect against UV damage
- Antioxidant Defense: Fights free radicals that cause aging
- Even Tone: Vitamin C reduces hyperpigmentation
- Hydration: 92% water content supports skin hydration
Best for skin: Red bell peppers provide the highest levels of skin-supporting nutrients.
Can I freeze bell peppers?
Yes, bell peppers freeze well for 6-12 months. Best frozen raw for later cooking (not ideal for raw use after freezing).
Freezing steps: Wash and dry thoroughly; remove seeds and membranes; slice or dice as desired; spread on baking sheet and freeze until solid; transfer to freezer bags.
Use frozen peppers in: Stir-fries, soups, stews, fajitas, pizza toppings, omelets. No need to thaw before cooking—add directly to hot pan or dish.
Why are red bell peppers more expensive than green?
Red bell peppers cost more because they require longer growing time (4-5 weeks longer than green), more resources (water, nutrients), and have a shorter shelf life. Green peppers are harvested early, while red peppers are left to fully ripen on the plant.
Value consideration: Red peppers offer 2-3x more vitamin C and 10x more beta-carotene, making them more nutrient-dense despite higher cost. All colors are healthy—choose based on budget and nutritional goals.
