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Sweet pepper Calories
High in vitamin C, low calorie
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sweet 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.
Sweet pepper Nutrition Facts
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%
Sweet pepper nutrition facts table · 1 piece (medium) (120 g)
| 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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How Many Calories in 1 Medium Sweet pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 37 kcal |
| 0.25 piece (quarter) | 30 g | 9 kcal |
| 1 piece (small) | 60 g | 19 kcal |
| ½ piece (half) | 60 g | 19 kcal |
| 1 cup (chopped) | 92 g | 29 kcal |
| 100 g | 100 g | 31 kcal |
| 1 cup (shredded) | 150 g | 47 kcal |
| 1 serving (medium) | 150 g | 47 kcal |
| 1 piece (large) | 180 g | 56 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Sweet pepper
Are sweet peppers and bell peppers the same?
Often, yes: “sweet pepper” is a broad name that includes bell peppers, which are mild and have a hollow interior. The exact meaning can vary by region, so a sweet pepper may also refer to other mild pepper shapes sold locally.
Can you eat sweet pepper raw?
Yes, sweet pepper can be eaten raw. Rinse it under running water, remove the stem and seeds if you prefer, then slice it for salads or snacks. Its crisp texture and mild flavor make it easy to eat without cooking.
How do you roast a sweet pepper and remove its skin?
Roast the sweet pepper until its skin is blistered and charred in spots, turning it so it cooks evenly. Cover it briefly after roasting to loosen the skin, then peel it by hand; avoid rinsing, which can wash away some of its roasted flavor.
How do you store sweet peppers so they stay crisp?
Keep sweet peppers dry and unwashed in the refrigerator’s crisper drawer, in a loosely closed bag or ventilated container. Wash them just before use, since trapped moisture can speed up spoilage and make the skin lose its crispness.
Can you freeze sweet peppers?
Yes, sweet peppers freeze well for cooked dishes, though thawed pieces become softer and are less suited to salads. Wash and dry them, remove the stems and seeds, then freeze them whole or cut into pieces in a sealed freezer-safe bag.
Do sweet peppers change color as they ripen?
Yes, many sweet pepper varieties change color as they ripen, often moving from green to red, yellow, or orange. The final color depends on the variety, and a pepper’s color alone does not tell you whether it is a different kind of pepper.
Do you need to peel sweet peppers before cooking them?
No, you do not need to peel sweet peppers before cooking. Their skin is edible and softens with most cooking methods; peeling is mainly useful after roasting when you want a smoother texture or prefer not to eat the loosened skin.
Can you stuff small sweet peppers?
Yes, small sweet peppers can be stuffed, though they hold less filling than large bell peppers. Cut off the tops, remove the seeds, fill them loosely, and check them as they cook so their smaller size does not lead to overcooking.
Are the seeds inside sweet peppers edible?
Yes, sweet pepper seeds are edible, but many people remove them because they can feel slightly bitter or gritty. For easier preparation, cut around the stem and lift out the seed cluster before slicing or stuffing the pepper.
Why does a sweet pepper sometimes taste bitter?
A sweet pepper can taste bitter when it is underripe, has been stored too long, or has developed a bitter patch. Removing the inner white ribs may improve the flavor; discard the pepper if it smells off or shows signs of spoilage.
Sweet pepper Vitamins & Minerals
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
Sweet pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweet pepper
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.
What is Sweet pepper?
Sweet pepper is a mild, crisp pepper eaten fresh or cooked; the Turkish name fındık biber refers to a small type of pepper. Peppers originated in the Americas and are now grown widely, including in Turkey. They can be sliced into salads and sandwiches, added to cooked dishes, or preserved as pickles.
Its gentle sweetness and crunchy flesh make it easy to serve raw with dips, alongside a meal, or chopped into an omelette. It is low in calories and provides fibre and vitamin C. Pair it with a source of protein for a more filling snack, or roast it with a little oil for a softer texture and deeper flavour.
How Nutritious Is Sweet pepper?
Nutrient density
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.
Satiety score
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.
Is Sweet 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 Sweet pepper Contain Allergens?
No known major allergens
Which Diets Is Sweet 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
Sweet pepper Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.