Yellow Bell Pepper: Calories, Nutrition and Health Benefits

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Sunshine-colored powerhouse packed with vitamin C, antioxidants, and hydration for vibrant health and effortless weight management.

Quick Nutrition Facts

Per 100g (1 Medium Pepper)

Nutrient	Amount
Calories	27 kcal
Protein	1g
Carbohydrates	6.3g
Fiber	0.9g
Sugars	5.3g
Fat	0.2g
Vitamin C	183mg
Vitamin A	37mcg
Potassium	212mg
Folate	26mcg

Macronutrient Breakdown

NUTRITIONIST INSIGHT

Yellow bell peppers provide 203% of your daily vitamin C in just 27 calories. The combination of lutein and zeaxanthin supports eye health, while the high water content (92%) promotes hydration and fullness.

Myth Busters

MYTH #1: Bell Peppers Are High in Carbs

TRUTH: Yellow bell peppers contain only 6.3g carbs per 100g, making them suitable for low-carb and keto diets. The glycemic index is very low (15-30), causing minimal blood sugar impact.

MYTH #2: You Shouldn't Eat Peppers at Night

TRUTH: Unlike hot peppers, sweet bell peppers don't cause digestive issues at night. They're low in capsaicin and high in water, making them gentle on digestion. No scientific evidence supports avoiding them before bed.

MYTH #3: Cooking Destroys All Nutrients in Bell Peppers

TRUTH: While vitamin C decreases by 25-30% with cooking, carotenoid absorption actually improves. Light sautéing balances nutrient retention with enhanced bioavailability. Both raw and cooked forms offer benefits.

MYTH #4: Yellow Peppers Are Just Unripe Red Peppers

TRUTH: Yellow, red, and green bell peppers are often different varieties or ripeness stages. Yellow peppers have distinct flavor profiles and higher vitamin C than red (183mg vs 127mg per 100g). Each color offers unique nutritional advantages.

MYTH #5: Bell Peppers Cause Inflammation

TRUTH: Despite being in the nightshade family, bell peppers contain anti-inflammatory compounds and powerful antioxidants. Only a small subset of people with specific sensitivities need to avoid nightshades.

MYTH #6: You Need to Remove Seeds and Membranes

TRUTH: Seeds and white membranes are edible and contain concentrated nutrients. They have slightly bitter taste but provide extra fiber and antioxidants. Remove only for texture preferences, not health reasons.

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		Only 27 calories per 100g, 92% water content, satisfying crunch promotes fullness. Unlimited consumption for weight loss.
Muscle Gain		High vitamin C (203% DV) supports collagen formation and recovery, but low protein (1g). Excellent nutrient-dense side for muscle-building meals.
Diabetes Management		Very low GI (15-30), only 6.3g carbs, high fiber and water content. Antioxidants support blood sugar control. Eat freely.
PCOS Management		Anti-inflammatory antioxidants, low glycemic impact, high vitamin C supports hormone balance. Ideal for PCOS meal plans.
Pregnancy Nutrition		Rich in folate (26mcg) essential for fetal development, vitamin C for iron absorption, hydration support.
Viral/Flu Recovery		Exceptional vitamin C (203% DV) boosts immune function, antioxidants reduce inflammation, easy to digest, hydrating.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Yellow Bell Pepper

Understanding how yellow bell peppers affect blood glucose can help optimize meal planning for stable energy.

Typical Glucose Response Curve

*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*

How to Maintain Stable Blood Sugar

Yellow bell peppers already have minimal glucose impact, but pairing with protein or healthy fat ensures sustained energy:

🥑 Hummus or guacamole - Healthy fats and protein stabilize blood sugar
🧀 Cheese slices or cubes - Protein and fat slow digestion
🥜 Almond butter or peanut butter - Nutrient-dense spread
🍗 Grilled chicken or turkey - Complete protein source

These combinations not only maintain stable blood sugar but also enhance nutrient absorption and provide longer-lasting satiety.

Cultural Significance

Bell peppers originated in Central and South America over 7,000 years ago and were cultivated by indigenous peoples before spreading globally through Spanish and Portuguese explorers.

In India:

Known as "Shimla Mirch" (Shimla pepper) after the hill station where they grow abundantly
Essential in Indo-Chinese cuisine: Chilli Paneer, Manchurian, Fried Rice
Used in North Indian curries: Kadhai Paneer, Mix Veg, Jalfrezi
Ayurveda considers bell peppers cooling (unlike hot peppers) and beneficial for Pitta balance
Available year-round but peak season: October-March

Global Impact:

40+ million tons produced annually worldwide
China, Mexico, and Turkey are top producers
Sweet (bell) peppers are one of the most consumed vegetables globally
Available in 7+ colors: green, yellow, red, orange, purple, white, brown
Selective breeding over centuries created sweet varieties from originally spicy wild peppers

Compare & Substitute

Yellow Bell Pepper vs Similar Vegetables (Per 100g)

Nutrient	🟡 Yellow Bell Pepper	🔴 Red Bell Pepper	🟢 Green Bell Pepper	🥒 Cucumber
Calories	27 kcal	31 kcal	20 kcal	15 kcal
Carbs	6.3g	6g	4.6g	3.6g
Fiber	0.9g	2.1g	1.7g	0.5g
Protein	1g	1g	0.9g	0.7g
Fat	0.2g	0.3g	0.2g	0.1g
Vitamin C	183mg (203% DV)	127mg	80mg	2.8mg
Vitamin A	37mcg	157mcg	18mcg	5mcg
Potassium	212mg	211mg	175mg	147mg
Best For	Vitamin C, eye health	Vitamin A, variety	Low-calorie snacking	Hydration, crunch

Frequently Asked Questions

Are yellow bell peppers good for weight loss?

Yes, yellow bell peppers are exceptional for weight loss. With only 27 calories per 100g and 92% water content, they add volume and crunch to meals without excess calories. The high vitamin C content (203% DV) supports metabolism and collagen production during weight loss.

Best practices: Eat raw for maximum crunch and satiety; pair with protein-rich dips like hummus or Greek yogurt; use as pizza topping, salad base, or snack alternative to chips.

Can diabetics eat yellow bell peppers?

Yes, yellow bell peppers are ideal for diabetics with a very low glycemic index (15-30) and only 6.3g carbs per 100g. They provide powerful antioxidants that support blood sugar management without causing spikes.

Tips for diabetics:

Unlimited consumption allowed (very low carb impact)
Combine with protein and healthy fats for balanced meals
Raw or lightly cooked preserve most nutrients
Track portions in NutriScan app for precise carb counting

The antioxidants in yellow peppers may improve insulin sensitivity and reduce oxidative stress associated with diabetes.

How much vitamin C is in a yellow bell pepper?

A medium yellow bell pepper (100g) contains 183mg of vitamin C, providing 203% of the daily recommended value. This is:

3.5× more than oranges (53mg per 100g)
1.4× more than red peppers (127mg per 100g)
2.3× more than green peppers (80mg per 100g)

For maximum vitamin C retention, eat yellow peppers raw or lightly steamed for less than 5 minutes. Vitamin C is heat-sensitive and water-soluble.

What are the main health benefits of yellow bell peppers?

Key Benefits:

Immune Support: 203% DV vitamin C boosts white blood cell function and antibody production
Eye Health: Lutein and zeaxanthin protect against macular degeneration and cataracts
Skin Health: Vitamin C supports collagen synthesis for firm, youthful skin
Heart Health: Potassium, fiber, and antioxidants support cardiovascular function
Weight Management: Ultra-low calories, high water content, satisfying crunch
Anti-Inflammatory: Powerful antioxidants reduce chronic inflammation

Are yellow bell peppers better than other colors?

Yellow bell peppers excel in specific areas:

Yellow Advantages:

Highest vitamin C content (183mg vs 127mg red, 80mg green)
More lutein and zeaxanthin for eye health
Sweeter, milder flavor preferred by children
Bright color adds visual appeal to dishes

When to Choose Other Colors:

Red: Highest vitamin A (157mcg), more lycopene, sweetest flavor
Green: Lowest calories (20 kcal), slight bitterness, budget-friendly
Orange: Balance of vitamins A and C, vibrant color

Recommendation: Rotate colors for diverse nutrient profiles. Yellow excels for vitamin C and eye health goals.

Can I eat yellow bell peppers raw?

Yes, raw yellow bell peppers are recommended for:

Benefits of Raw:

Maximum vitamin C preservation (heat degrades up to 30%)
Satisfying crunch promotes mindful eating and fullness
Convenient snack requiring no preparation
Cooling effect in hot weather

Benefits of Cooked:

Enhanced absorption of carotenoids (lutein, zeaxanthin)
Softer texture easier for some digestive systems
Concentrated flavor in cooked dishes

Best Practice: Eat raw for snacking and salads; lightly sauté (3-5 minutes) for stir-fries to balance nutrient retention with bioavailability. Both forms provide excellent nutrition.

How many yellow bell peppers should I eat per day?

General Guidelines:

1-2 peppers daily - Most people (provides 200-400% vitamin C)
Unlimited - Weight loss goals (ultra-low calorie)
1/2 to 1 pepper daily - Part of balanced meal plans

No upper limit concerns: Yellow bell peppers are extremely safe. Even 3-4 daily won't cause issues.

Variety tip: Rotate with other colorful vegetables for diverse phytonutrients. Track your meals with NutriScan app to see how yellow peppers fit your personal nutrition goals.

Are bell pepper seeds safe to eat?

Yes, yellow bell pepper seeds are completely safe and edible. They contain concentrated nutrients including fiber, antioxidants, and beneficial plant compounds. The slight bitterness comes from natural phytochemicals.

To eat or not:

Remove: Smoother texture for sauces, purees, fine dining
Keep: Extra fiber, zero waste, nutrient density

Most people remove seeds purely for textural preferences, not health reasons. Seeds pose no digestive or safety concerns.

Yellow Bell Pepper: Calories, Nutrition and Health Benefits

Quick Nutrition Facts

Macronutrient Breakdown

Myth Busters

NutriScore by Health Goals