Bell peppers

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By the Nutriveda editorial team · Updated 5 November 2026

Bell peppers (Capsicum annuum) are the sweet, mild members of the pepper family, sold green, yellow, orange and red. 100 g of raw red bell pepper has only 26 kcal but gives 128 mg of vitamin C and 1,620 µg of beta-carotene, which the body turns into vitamin A. Green peppers have less of both: 80 mg of vitamin C and 208 µg of beta-carotene per 100 g. One medium red pepper covers more than a full day’s vitamin C for an adult, which makes bell peppers one of the easiest ways to get it from everyday food.

Bell pepper nutrition per 100 g and per portion

Nutrient	Red, raw, 100 g	Green, raw, 100 g	Portion: 1 medium red pepper (119 g)
Energy	26 kcal	20 kcal	31 kcal
Protein	1.0 g	0.9 g	1.2 g
Fat	0.3 g	0.2 g	0.4 g
Carbohydrate	6.0 g	4.6 g	7.2 g
of which sugars	4.2 g	2.4 g	5.0 g
Fibre	2.1 g	1.7 g	2.5 g
Vitamin C	128 mg	80.4 mg	152 mg
Vitamin A (RAE)	157 µg	18 µg	187 µg
Beta-carotene	1,620 µg	208 µg	1,930 µg
Vitamin E	1.6 mg	0.4 mg	1.9 mg
Vitamin B6	0.29 mg	0.22 mg	0.35 mg
Folate	46 µg	10 µg	55 µg
Potassium	211 mg	175 mg	251 mg

Source: USDA FoodData Central, SR Legacy: “Peppers, sweet, red, raw” (FDC 170108) and “Peppers, sweet, green, raw” (FDC 170427), checked 5 November 2026. The portion column uses the record’s measure for a medium pepper (119 g). The USDA file used here has no separate yellow or orange pepper record, so we give no numbers for those colours. Values rounded.

Bell peppers are about 92-94% water, which keeps the calories low. Most green peppers are picked before they ripen; the red ones in the table have more sugar, more vitamin C and almost eight times more beta-carotene.

Glycemic index

Bell peppers are not listed in the international GI tables (Atkinson 2008), so we give no number. A medium red pepper has about 7 g of carbohydrate, 5 g of it natural sugars and 2.5 g fibre, so a normal portion adds little digestible carbohydrate to a meal. More on the topic in What is the glycemic index.

Health benefits: what the evidence says

• Vitamin C. NIH sets the adult RDA at 90 mg a day for men and 75 mg for women, and people who smoke need 35 mg more. NIH lists half a cup of raw red pepper at 95 mg and the same amount of green pepper at 60 mg, which puts sweet peppers among the richest vegetable sources. By the USDA record above, one medium red pepper gives about 152 mg. NIH notes that it improves the absorption of non-heme iron, the form found in plant foods. Peppers next to lentils, chickpeas or spinach make a sensible pairing.
• Beta-carotene and vitamin A. Red peppers are rich in beta-carotene; NIH lists half a cup of raw red pepper at 117 µg RAE of vitamin A. The adult RDA is 900 µg RAE for men and 700 µg for women. NIH explains that the body absorbs about 10-30% of beta-carotene from foods and that cooking and heat treatment can increase how much is available. Green peppers have much less.
• Few calories, plenty of volume. At 26 kcal per 100 g, peppers add colour and bulk to a plate for very little energy. More ideas in Plant-based meals for weight loss.
• Fibre. A medium pepper gives about 2.5 g of fibre. EFSA considers 25 g of fibre a day adequate for normal bowel function in adults, so peppers are a small but regular contribution alongside beans, whole grains and fruit.

Claims that peppers prevent colds go beyond the evidence: NIH reports that regular vitamin C does not appear to reduce the risk of catching a cold in the general population, though it may slightly shorten colds.

How to eat bell peppers

• Raw: cut into strips for dipping in hummus or Greek yogurt with herbs, or dice into salads with tomatoes, cucumber, onion and feta. Raw keeps the most vitamin C.
• Roasted and peeled: roast whole peppers in a hot oven (about 220 °C) or over a gas flame, turning, until the skin blisters and blackens. Leave them covered in a bowl for 10 minutes, then peel and remove the seeds. Dress with olive oil, a little vinegar, garlic and parsley. This is the base of many Balkan dishes and of roasted pepper spreads such as ajvar.
• Stuffed: fill halved or whole peppers with rice, bulgur or lentils, onion, tomato and herbs, with or without minced meat, and bake until soft.
• Stir-fried and in stews: slice and cook quickly with onion and garlic, or add to tomato sauces, shakshuka with eggs, and vegetable stews with zucchini and eggplant. Short cooking or steaming keeps more vitamin C; NIH notes that steaming or microwaving may lessen cooking losses.
• Choosing: pick firm, glossy peppers without soft spots or wrinkles.
• Storage: keep whole and unwashed in the vegetable drawer of the fridge and use within about a week. Roasted, peeled peppers freeze well for winter.

Who should be careful

• Jarred peppers and pepper spreads. Roasted peppers in jars, pickled peppers and spreads like ajvar often have added salt, oil, vinegar and sometimes sugar. If you watch your salt intake, read the label; fresh peppers themselves have only 4 mg of sodium per 100 g.
• Irritable bowel syndrome. Bell peppers are usually a good choice here. A 2016 review of the low FODMAP diet lists capsicum among low FODMAP vegetable alternatives. If raw peppers bother you, try them roasted and peeled.

Traditional view (Ayurveda)

Sweet peppers come from the Americas and are not described in the classical Ayurvedic texts. In Usha and Vasant Lad’s food guidelines sweet peppers are favourable for Pitta and Kapha and on the list to avoid for Vata. This is a traditional view, not a clinical finding.

Recipes with bell peppers

• Bob chorba: Bulgarian white bean soup
• Mediterranean mackerel stew with tomatoes and olives
• Stuffed peppers with bulgur and feta

Related entries and articles

• Tomatoes – another fruit-vegetable of summer, often cooked together with peppers
• Eggplant and Zucchini – partners in roasted vegetables and stews
• Broccoli – another vegetable very rich in vitamin C
• Lentils – plant iron that pairs well with the vitamin C in peppers
• Plant-based meals for weight loss
• Which foods reduce inflammation naturally?

FAQ

Which bell pepper colour is the healthiest?

By the USDA data, red peppers lead: 128 mg of vitamin C and 1,620 µg of beta-carotene per 100 g, against 80 mg and 208 µg in green peppers. Green peppers are still a good source of vitamin C. The best approach is to use different colours through the week.

Are bell peppers healthier raw or cooked?

Both have their place. NIH explains that vitamin C is sensitive to heat, so raw peppers keep the most, and that steaming or microwaving loses less than long cooking. On the other hand, NIH notes that cooking can make beta-carotene more available. Eat some raw and some cooked.

Are bell peppers low FODMAP?

Yes, they are generally considered low FODMAP. A 2016 review of the low FODMAP diet for irritable bowel syndrome lists capsicum among the suitable low FODMAP vegetables, unlike onions, garlic or leeks.

Sources

1. USDA FoodData Central, SR Legacy: Peppers, sweet, red, raw (FDC 170108). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Peppers, sweet, green, raw (FDC 170427). fdc.nal.usda.gov
3. NIH Office of Dietary Supplements: Vitamin C, Fact Sheet for Health Professionals. ods.od.nih.gov
4. NIH Office of Dietary Supplements: Vitamin A and Carotenoids, Fact Sheet for Health Professionals. ods.od.nih.gov
5. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
6. Nanayakkara WS, Skidmore PML, O’Brien L, Wilkinson TJ, Gearry RB. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clin Exp Gastroenterol 2016;9:131-142. PMC
7. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
8. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.