Capsicum (Bell Pepper): Calories, Nutrition and Health Benefits
Vibrant vitamin C powerhouse and antioxidant champion for immunity, weight loss, and disease prevention.
Quick Nutrition Facts
Per 100g (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 |
| Vitamin B6 | 0.3mg |
| Folate | 46mcg |
| Potassium | 211mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Red capsicum contains more vitamin C than oranges - 190mg per 100g (211% DV). The antioxidant lycopene and carotenoids make it a powerful anti-inflammatory food perfect for weight loss and immunity.
Myth Busters
MYTH #1: All Capsicum Colors Have Same Nutrition
TRUTH: Color matters significantly. Red capsicum has 2-3x more vitamin C than green, plus higher vitamin A and antioxidants. Red peppers are fully ripened; green are harvested early. Yellow/orange fall in between.
MYTH #2: Capsicum Causes Gas and Bloating
TRUTH: While some people experience mild digestive discomfort from raw capsicum, cooking breaks down the fiber making it easier to digest. Most people tolerate both raw and cooked capsicum well. Start with small amounts if sensitive.
MYTH #3: Capsicum Is Too Low in Calories to Be Nutritious
TRUTH: Low calories (31 kcal) don't mean low nutrition. Capsicum delivers exceptional vitamin C (127mg), vitamin A (3131 IU), and powerful antioxidants. It's nutrient-dense, not calorie-dense - ideal for weight loss while maintaining nutrition.
MYTH #4: You Shouldn't Eat Capsicum on Empty Stomach
TRUTH: Capsicum is safe on empty stomach for most people. The vitamin C content actually aids morning nutrient absorption. Only avoid if you have severe acid reflux or gastritis, as vitamin C can increase stomach acidity.
MYTH #5: Capsicum Is a Nightshade and Causes Inflammation
TRUTH: While capsicum belongs to nightshade family, no scientific evidence links it to inflammation in healthy individuals. The anti-inflammatory antioxidants actually reduce inflammation. Only avoid if you have confirmed nightshade sensitivity.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 31 calories per 100g, high fiber promotes fullness, negative calorie food (digestion burns calories). Unlimited consumption recommended. |
| Muscle Gain |  | Low calories but high vitamin C aids muscle recovery. Pair with protein sources for optimal muscle building nutrition. |
| Diabetes Management | | Extremely low GI (15-40), helps regulate blood sugar, antioxidants protect against diabetic complications. |
| PCOS Management | | Anti-inflammatory properties reduce PCOS symptoms, low calories support weight management, high fiber improves insulin sensitivity. |
| Pregnancy Nutrition | | High folate (46mcg) for fetal development, vitamin C enhances iron absorption, safe for daily consumption. |
| Viral/Flu Recovery | | Vitamin C powerhouse boosts immunity (127mg per 100g), antioxidants fight infection, easy to digest. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Capsicum
Understanding how capsicum affects blood glucose demonstrates why it's perfect for diabetics and weight loss.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Best Pairings for Stable Blood Sugar
Capsicum naturally stabilizes blood sugar but combining with protein/fat extends satiety:
- 🧀 Paneer or cottage cheese - Complete protein source with capsicum
- 🥚 Eggs - Scrambled eggs with bell pepper strips
- 🥜 Hummus or nut butter - Healthy fats with raw capsicum sticks
- 🍗 Grilled chicken - Lean protein with roasted capsicum
This combination provides sustained energy, minimal blood sugar impact, and extended fullness.
Cultural Significance
Capsicum (bell peppers) originated in Mexico and Central America over 7,000 years ago, spreading globally through Spanish and Portuguese traders.
In India:
- Known as "Shimla Mirch" (Shimla pepper) in North India
- Integral to Indo-Chinese cuisine (chilli paneer, manchurian)
- Used in regional dishes across India: bharta, sabzi, stuffed parathas
- Available in green, red, yellow varieties; green most common and affordable
- Red capsicum considered premium with higher nutritional value
Global Impact:
- Now grown on every continent except Antarctica
- Hungary's paprika spice derived from dried capsicum
- Essential ingredient in Mediterranean, Mexican, Asian cuisines
- Over 50,000 varieties worldwide ranging from sweet to spicy
Compare & Substitute
Capsicum vs Similar Vegetables (Per 100g)
| Nutrient | 🌶 Capsicum (Red) | 🥒 Cucumber | 🍅 Tomato | 🥕 Carrot |
|---|---|---|---|---|
| Calories | 31 kcal | 15 kcal | 18 kcal | 41 kcal |
| Carbs | 6g | 3.6g | 3.9g | 9.6g |
| 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 | 190mg (211% DV) | 2.8mg | 13.7mg | 5.9mg |
| Vitamin A | 3131 IU | 105 IU | 833 IU | 16706 IU |
| Sugar | 4.2g | 1.7g | 2.6g | 4.7g |
| Best For | Vitamin C, weight loss | Hydration, low-calorie | Lycopene, antioxidants | Vitamin A, eye health |
Frequently Asked Questions
Is capsicum good for weight loss?
Yes, capsicum is one of the best vegetables for weight loss. With only 31 calories per 100g and 2.1g fiber, it provides volume and fullness without excess calories. The high vitamin C content (127mg) boosts metabolism and helps fat oxidation.
Weight loss benefits: Acts as negative-calorie food (digestion burns calories); unlimited consumption recommended; high water content (92%) increases satiety; crunchy texture promotes mindful eating.
Best practices: Eat raw for maximum vitamin C; use in salads, stir-fries; pair with protein; no limit on daily intake for weight loss.
Can diabetics eat capsicum?
Absolutely. Capsicum is one of the best vegetables for diabetics with an extremely low glycemic index (15-40) and minimal impact on blood sugar. The fiber and antioxidants help regulate glucose levels.
Diabetes benefits: Low GI prevents blood sugar spikes; high antioxidants protect against diabetic complications; fiber improves insulin sensitivity; vitamin C supports cardiovascular health often compromised in diabetes.
Recommended as a daily vegetable for diabetics. No restrictions on quantity.
Which color capsicum is healthiest?
Red capsicum is the healthiest option with superior nutritional content. Red peppers are fully ripened and contain 2-3x more vitamin C (190mg vs 80mg in green), significantly higher vitamin A, and more antioxidants like lycopene.
Nutritional comparison:
- Red: Highest vitamin C (190mg), vitamin A, antioxidants, sweetest taste
- Yellow/Orange: Intermediate nutrients, good vitamin C (120-140mg)
- Green: Lower nutrients (80mg vitamin C), slightly bitter, most affordable
All colors are healthy; choose red for maximum nutrition, green for budget-friendly option. Mix colors for variety.
How much vitamin C is in capsicum?
Red capsicum provides an exceptional 190mg of vitamin C per 100g (211% of daily value) - more than oranges (53mg). Green capsicum has 80mg (89% DV), yellow has 120-140mg.
Vitamin C benefits: Boosts immunity; aids iron absorption (critical for vegetarians); powerful antioxidant; supports collagen production for skin health; enhances wound healing.
One medium red bell pepper (120g) provides 228mg vitamin C, exceeding daily needs. Eat raw for maximum vitamin C retention; cooking reduces vitamin C by 25-50%.
Is capsicum good for pregnancy?
Yes, capsicum is highly beneficial during pregnancy and completely safe for daily consumption.
Pregnancy benefits: High folate (46mcg) supports fetal neural development; vitamin C enhances iron absorption preventing anemia; fiber relieves pregnancy constipation; antioxidants support maternal immune health; low calories help manage pregnancy weight gain.
Best consumed raw or lightly cooked. Red capsicum preferred for maximum folate and vitamin C. No restrictions on quantity; eat 1-2 bell peppers daily if desired.
Can I eat raw capsicum daily?
Yes, raw capsicum is safe and recommended for daily consumption. Raw preparation preserves maximum vitamin C and antioxidants that are partially lost during cooking.
Daily consumption benefits: Maximum nutrient retention; crunchy texture aids satiety; versatile (salads, snacks, juices); supports weight management; boosts daily vitamin C intake.
Portion recommendations:
- Weight loss/General health: 100-200g daily (1-2 bell peppers), unlimited if desired
- Pregnancy: 100-150g daily
- Diabetes: Unlimited quantity
Some individuals may experience mild bloating from raw capsicum; if sensitive, try lightly sautéed or steamed instead. Most people tolerate raw capsicum excellently.
What's the difference between capsicum and bell pepper?
No difference - capsicum and bell pepper are the same vegetable. "Capsicum" is the botanical name and term used in India, Australia, New Zealand. "Bell pepper" is the common name in the United States and Canada due to the bell-like shape.
Both refer to the sweet, non-spicy varieties (Capsicum annuum) available in green, red, yellow, orange colors. Not to be confused with spicy chili peppers which are different capsicum species.
