1 piece (medium) of Green Pepper (120 g) has 24 calories. That works out to 20 calories per 100 g. It contains 5.5 g of carbs, 1.1 g of protein, 0.2 g of fat and 2 g of fiber. Its 96.5 mg of Vitamin C covers 107% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Green Pepper Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.6g

· 2% DV

Protein

0.9g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 77% · Protein 15% · Fat 8%

Green Pepper Vitamins & Minerals

Vitamins

Vitamin C

80.4mg · 89% DV

0.22mg · 13% DV

Vitamin K

7.4µg · 6% DV

0.05mg · 4% DV

Minerals

Potassium ⭐

175mg · 5% DV

Phosphorus

20mg · 3% DV

Magnesium

10mg · 2% DV

Calcium

10mg · 1% DV

How Nutritious Is Green Pepper?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

48/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Green Pepper Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green Pepper

To burn the 20 calories in 100 g:

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green Pepper Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Green Pepper Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Green Pepper Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Green Pepper Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Green Pepper

🫑vs🍅

Green Pepper vs Tomato2 kcal more per 100 g

→🫑vs🥗

Green Pepper vs Mixed Green Salad2 kcal more per 100 g

→🫑vs🫑

Green Pepper vs Red Pepper11 kcal fewer per 100 g

→🫑vs🥄

Green Pepper vs Boiled Beetroot24 kcal fewer per 100 g

→

Foods Similar to Green Pepper

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Green Pepper

Is green pepper better eaten raw or cooked?

Both can be good choices. Raw green pepper keeps heat-sensitive vitamins better, while light cooking can make it easier to digest and soften its flavor.

How long does green pepper stay fresh in the fridge?

Stored unwashed, dry, and in the crisper drawer, it usually keeps well for several days up to about a week. Once cut, it should be refrigerated in a sealed container and used sooner.

Can green pepper be frozen?

Yes, green pepper freezes well when chopped first. After thawing it becomes softer, so it works better in stir-fries, omelets, soups, and cooked dishes than in salads.

How can I keep green pepper from turning bitter or staying too firm when cooked?

Choose peppers that look glossy and firm. Cooking them briefly over medium-high heat or roasting them instead of overcooking helps preserve a sweeter flavor and better texture.

What foods pair well with green pepper?

Green pepper goes well with eggs, yogurt, cheese, olive oil, tomatoes, onions, chicken, and legumes. Pairing it with protein and fat can make a meal more balanced and satisfying.

Is green pepper good before or after a workout?

It can fit either time, but on its own it is not a complete workout snack or recovery meal. It is more useful as part of a meal that also includes protein and a carbohydrate source.

Can eating green pepper at night cause discomfort?

For many people it is light, but raw pepper may trigger bloating, gas, or reflux in sensitive individuals. If that happens, cooked green pepper is often easier to tolerate in the evening.

How is green pepper different from red or yellow pepper?

They are similar in use, but the flavor is different. Green pepper is usually more grassy and slightly bitter, while red and yellow peppers tend to taste sweeter because they are more mature.

Are the seeds and white inner parts of green pepper edible?

Yes, they are edible, but many people remove them for texture and taste. The white inner ribs can be firmer and slightly more bitter than the flesh.

Who should be careful with green pepper?

People with reflux, sensitive digestion, IBS symptoms, or trouble tolerating raw vegetables may need to watch portion size and preparation method. Anyone who develops itching, swelling, or other allergy symptoms after eating it should seek medical advice.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026