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Rich in vitamin C, low calorie, antioxidant source
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Red Bell 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 152.4 mg of Vitamin C covers 169% 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 |
| 1 slice (thin) | 15 g | 5 kcal |
| 1 slice (thick) | 30 g | 9 kcal |
| ½ cup (chopped) | 75 g | 23 kcal |
| 1 piece (small) | 80 g | 25 kcal |
| 100 g | 100 g | 31 kcal |
| 1 cup (chopped) | 150 g | 47 kcal |
| 1 piece (large) | 180 g | 56 kcal |
| 1 piece (extra large) | 250 g | 78 kcal |
Calculated from 31 calories per 100 g.
Yes, red bell pepper is a nutritious vegetable and a particularly useful source of vitamin C. It also adds color and crunch to meals, whether eaten raw or cooked.
Yes, red bell pepper is safe to eat raw. Slice it into salads or serve it with a dip; rinse it under running water first, then remove the stem and seeds if you prefer.
Red bell peppers are generally riper than green ones. They tend to taste sweeter and milder, while green peppers are less ripe and often have a sharper, more vegetal flavor.
Keep red bell peppers dry and unwashed in the refrigerator’s crisper drawer. A breathable bag or container helps limit moisture buildup. Wash them just before using, and discard any with mold or extensive soft spots.
Yes, red bell peppers freeze well for cooked dishes. Wash and dry them, remove the stems and seeds, then slice or dice before packing airtight. They soften after thawing, so they are less suitable for crisp salads.
Yes, red bell pepper seeds are edible and not harmful. They can be slightly bitter or affect the texture, so many cooks remove them along with the pale inner ribs before slicing.
Roast red bell peppers under a broiler, over a flame, or in a hot oven until the skin is blistered and charred. Let them steam briefly in a covered bowl, then peel off the loosened skin.
Yes, dogs can have small pieces of plain red bell pepper as an occasional treat. Remove the stem and seeds, cut it into bite-size pieces, and avoid seasoning, sauces, or preparations containing onion or garlic.
No, red bell peppers do not need to be peeled; the skin is edible. Peeling is mainly a matter of texture or preference, and the skin comes off more easily after roasting.
Cooking can reduce some of the vitamin C in red bell pepper, especially with prolonged boiling. Short cooking methods such as quick sautéing or roasting generally preserve more than extended cooking in water.
Vitamins
Vitamin C
152.4mg · 169% DV
B6
0.36mg · 21% DV
Vitamin A
188.4µg · 21% DV
Folate
55.2µg · 14% DV
Minerals
Potassium ⭐
253mg · 7% DV
Copper
0.06mg · 7% DV
Manganese
0.14mg · 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.
Red Bell Pepper is the ripe, sweet-fleshed form of a pepper, with a crisp, juicy bite when raw and a softer, sweeter taste when cooked. It is used in many cuisines: slice it into salads or sandwiches, serve it with dips, or roast it for a smoky addition to meals. In Turkey, it may accompany breakfast with cheese and olives, go into menemen, or be roasted and served as a meze.
It is low in calories and a good source of vitamin C and antioxidants; 100 grams provides 31 calories. Enjoy it raw for crunch, or roast it with a light drizzle of olive oil. It pairs especially well with hummus, grains and grilled vegetables.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.