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Low-calorie pepper variety rich in vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Bektari pepper (120 g) has 37 calories. That works out to 31 calories per 100 g. It contains 7.2 g of carbs, 1.2 g of protein, 0.4 g of fat and 2.5 g of fiber. Its 153.2 mg of Vitamin C covers 170% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
37
KCAL / 120G
Carbs
7.2g
· 3% DV
Protein
1.2g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 13% · Fat 10%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 37 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 2.5 g | 9% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 37 kcal |
| 2 tablespoon (diced) | 20 g | 6 kcal |
| 1 piece (small) | 60 g | 19 kcal |
| ½ cup (chopped) | 75 g | 23 kcal |
| 1 serving (grated) | 90 g | 28 kcal |
| 100 g | 100 g | 31 kcal |
| 1 cup (chopped) | 150 g | 47 kcal |
| 1 piece (large) | 180 g | 56 kcal |
Calculated from 31 calories per 100 g.
Bektari pepper is a named variety of pepper that can be used fresh or cooked. The variety name alone does not reliably tell you its exact shape, colour, or heat level.
The name Bektari pepper alone does not establish how hot a particular pepper will be. Taste a small piece before adding it to a dish, especially if you are serving people who avoid chilli heat.
Yes, you can roast Bektari pepper. Cook it under a grill, over a flame, or in a hot oven until the skin is blistered, then let it cool before peeling it if you prefer it without the skin.
Yes, Bektari pepper can be stuffed if the individual pepper is broad enough to hold a filling. If it is narrow or small, chop it into a filling, sauce, or sauté instead.
Yes, Bektari pepper can be eaten raw. Rinse it under running water, remove the stem and seeds if desired, and slice it into salads, sandwiches, or a snack plate.
Bektari pepper and bell pepper are variety names, and you should not assume they are interchangeable based on the name alone. Compare the actual peppers’ shape, flesh, and heat before choosing one for a recipe.
Choose Bektari peppers that feel firm and have taut, unbroken skin. Avoid specimens that are shrivelled, mushy, badly bruised, or mouldy; the variety name by itself does not identify ripeness.
Keep unwashed Bektari pepper in the refrigerator’s crisper drawer, ideally in a breathable bag. Wash it just before use, since trapped moisture can encourage spoilage.
Yes. Wash and dry Bektari pepper, remove the stem and seeds, then slice or chop it before freezing in an airtight container. It may soften after thawing, so use it in cooked dishes.
Yes, Bektari pepper seeds are edible, though many people remove them for a smoother texture. If you want to reduce potential heat, remove the pale inner ribs as well as the seeds.
Vitamins
Vitamin C
153.24mg · 170% DV
Vitamin A
188.4µg · 21% DV
B6
0.35mg · 21% DV
Folate
55.2µg · 14% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
253mg · 7% DV
Manganese
0.13mg · 6% DV
Phosphorus
31mg · 4% DV
Sodium
4.8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 37 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Bektari pepper is a named variety of pepper that can be eaten fresh or cooked. It works well sliced into salads, added to eggs or stews, or roasted and served as a side. Its sweetness and firmness vary with ripeness and cooking: a quick sauté keeps it relatively crisp, while roasting softens it and brings out a deeper flavour.
It is a low-calorie vegetable that provides fibre and vitamin C, making it an easy addition to everyday meals. For a lighter preparation, grill or roast it with a little oil, then serve it alongside beans, grains or a protein of your choice.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
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
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.