1 piece (medium) of Grilled 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.

What is Grilled Pepper?

Grilled pepper is made by cooking whole peppers or large pieces over a flame or on a grill until tender, with blistered, lightly charred skins. The preparation is common around the Mediterranean, where peppers are often served as a simple side or part of a shared spread. Grilling brings out their sweetness while giving them a smoky aroma and soft, juicy flesh.

Serve grilled pepper warm or at room temperature, dressed with olive oil, herbs or garlic, alongside grilled fish, meat, or other vegetables. It also works well chopped into salads or tucked into a sandwich. It is a low-calorie vegetable with some fibre: 100 g provides 31 calories and 2.1 g of fibre. For a lighter serving, go easy on the oil and pair it with beans, grains or a protein-rich main.

Grilled Pepper Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 2% DV

Protein

· 2% DV

Fat

0.3g

· 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 78% · Protein 13% · Fat 9%

Grilled Pepper Vitamins & Minerals

Vitamins

Vitamin C

127mg · 141% DV

Vitamin A

157µg · 17% DV

0.22mg · 13% DV

Vitamin E

1.6mg · 11% DV

Minerals

Potassium ⭐

211mg · 6% DV

Phosphorus

26mg · 4% DV

Magnesium

12mg · 3% DV

Calcium

7mg · 1% DV

How Nutritious Is Grilled 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.

Grilled 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 Grilled Pepper

To burn the 31 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

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

Is Grilled Pepper Processed?

NOVA 2

Minimally Processed

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 Grilled 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 Grilled 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

Grilled Pepper Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 2.5:1

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

Compare Grilled Pepper

🌶️vs🍅

Grilled Pepper vs Tomato13 kcal more per 100 g

→🌶️vs🥗

Grilled Pepper vs Mixed Green Salad13 kcal more per 100 g

→🌶️vs🫑

Grilled Pepper vs Red PepperSame calories per 100 g

→🌶️vs🥄

Grilled Pepper vs Boiled Beetroot13 kcal fewer per 100 g

→

Foods Similar to Grilled 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 Grilled Pepper

How do you grill peppers?

To make grilled peppers, wash and dry them, then cook over high heat until softened and blistered, turning occasionally. Let them sit covered briefly after grilling; the trapped steam loosens the skins if you want to peel them.

Which peppers are best for grilled peppers?

Fleshy peppers such as bell peppers and Italian frying peppers work well for grilled peppers. Red peppers tend to taste sweeter, while green ones have a sharper flavor; mixing colors gives you a range of flavors and textures.

Do you peel grilled peppers?

You can peel grilled peppers, but it is optional. For easier peeling, place them in a covered bowl after cooking and let the steam loosen the blistered skin before gently pulling it away.

Why do grilled peppers get black spots?

Black spots on grilled peppers are usually blistered, charred skin from contact with high heat. A little charring adds a smoky flavor; peel off heavily blackened skin if you dislike its bitter taste.

How should you store grilled peppers?

Store grilled peppers in a clean, covered container in the refrigerator once they have cooled. Avoid leaving them at room temperature for long periods, and take out only the portion you plan to serve.

Can you freeze grilled peppers?

Yes, grilled peppers freeze well, although they may be softer after thawing. Cool them first, peel them if desired, and pack them in an airtight freezer-safe container; thawed peppers work especially well in sauces, dips, and cooked dishes.

Should you remove the seeds from grilled peppers?

Removing the seeds from grilled peppers is optional. Many people remove the stem, seeds, and inner ribs for a smoother texture, especially when preparing peppers for dips or salads; the seeds themselves are edible.

Can you eat the skin on grilled peppers?

Yes, grilled pepper skin is edible, though it can taste bitter or feel tough, especially where it is heavily charred. Peel it off after cooking if you prefer a softer texture and a milder flavor.

What can you serve with grilled peppers?

Grilled peppers pair well with grilled meat, fish, bread, and grain dishes, or you can serve them as part of a salad or dip. Tossing them with olive oil, herbs, or a little vinegar makes a simple side dish.

Does grilling reduce the vitamin C in peppers?

Yes, grilling can reduce some of the vitamin C in peppers because it is sensitive to heat. Cooking them briefly helps limit the loss, while raw peppers retain vitamin C without exposure to cooking heat.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026