1 piece (medium) of Charleston Pepper (45 g) has 12 calories. That works out to 27 calories per 100 g. It contains 2.7 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 57.2 mg of Vitamin C covers 64% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Charleston Pepper?

Charleston pepper is a long, slender, usually pale-green pepper with a mild, gently sweet flavour. It is commonly used in Turkish cooking, where its tender flesh works well in quick-cooked dishes as well as grilled or roasted preparations. The name refers to the pepper variety, rather than to a hot chilli.

In Turkey, it may be fried for breakfast, cooked with eggs, or served roasted alongside a meal; elsewhere, it fits easily into salads, sandwiches and vegetable dishes. It is low in calories and provides fibre and vitamin C. For a lighter result, roast or grill Charleston pepper with a little oil instead of frying it, or pair it with yogurt and fresh herbs.

Charleston Pepper Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 2% DV

Protein

1.1g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 79% · Protein 15% · Fat 6%

Charleston Pepper Vitamins & Minerals

Vitamins

Vitamin C

127mg · 141% DV

0.3mg · 18% DV

Vitamin A

157µg · 17% DV

Vitamin E

1.6mg · 11% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

212mg · 6% DV

Phosphorus

26mg · 4% DV

Magnesium

12mg · 3% DV

How Nutritious Is Charleston Pepper?

Nutrient density

Very high

80/ 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

49/ 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.

Charleston 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 Charleston Pepper

To burn the 27 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

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

Is Charleston 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 Charleston 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 Charleston 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

— Not suitable

Low FODMAP

— Not suitable

Charleston 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 Charleston Pepper

🌶️vs🍅

Charleston Pepper vs Tomato9 kcal more per 100 g

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Charleston Pepper vs Mixed Green Salad9 kcal more per 100 g

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Charleston Pepper vs Red Pepper4 kcal fewer per 100 g

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Charleston Pepper vs Boiled Beetroot17 kcal fewer per 100 g

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Foods Similar to Charleston 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 Charleston Pepper

What does Charleston pepper taste like?

Charleston pepper is usually mild, with a fresh, slightly sweet green-pepper flavor, though individual peppers can be hotter. Taste a small piece before using it raw or serving it to someone who avoids spicy food.

Is Charleston pepper hot?

Charleston pepper is generally mild rather than intensely hot, but its heat can vary. If you are cooking for people sensitive to spice, taste a small piece first and remove the inner ribs and seeds if needed.

Can you eat Charleston pepper raw?

Yes, Charleston pepper can be eaten raw. Wash it, remove the stem, and slice it into salads or serve it as a crunchy snack; taste a small piece first because the heat is not always predictable.

Can you stuff Charleston peppers?

Yes, Charleston peppers can be stuffed. Their long, slender shape makes filling them whole a little fiddly, so split them lengthwise and add the filling, or choose shorter peppers that are easier to handle.

How do you cook Charleston pepper?

Charleston pepper works well sautéed, grilled, roasted, or fried. For a quick side, cook whole peppers in a little oil until tender and lightly blistered; dry them thoroughly first to reduce splattering.

Can you pickle Charleston peppers?

Yes, Charleston peppers are suitable for pickling. Wash and dry them, pack them into a clean jar, and cover with your usual vinegar brine. Let the flavors develop before serving, and refrigerate the jar after opening.

How should you store Charleston peppers?

Store Charleston peppers unwashed and dry in a breathable bag or produce drawer in the refrigerator. Wash them just before use; trapped moisture can make the peppers soften and spoil sooner.

Can Charleston peppers be frozen?

Yes, Charleston peppers can be frozen. Wash and dry them thoroughly, remove the stems, and freeze them whole or sliced in a sealed container. Their texture will soften after thawing, so use them in cooked dishes.

Do you need to remove the seeds from Charleston peppers?

No, you do not need to remove Charleston pepper seeds; they are edible. Remove the seeds and the pale inner ribs if you want a milder result or prefer a smoother texture in a cooked dish.

What can you use instead of Charleston pepper?

A mild long green pepper is the closest substitute for Charleston pepper in frying, stuffing, and cooked recipes. Choose a hotter pepper only if you want extra heat, since substitutions can change the flavor and spice level.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026