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Red Pepper Salad Calories
Healthy salad made with red peppers, olive oil, lemon, garlic, and spices.
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Red Pepper Salad (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 9 g of carbs, 1.6 g of protein, 4.2 g of fat and 2.9 g of fiber. Its 102 mg of Vitamin C covers 113% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
What is Red Pepper Salad?
Red Pepper Salad is usually made with roasted red peppers, often peeled and sliced, then dressed with olive oil, lemon, garlic and spices. Fresh herbs such as parsley may be added, and recipes vary from a simple home-style side to a more generously dressed mezze.
The peppers are tender and mildly smoky, balanced by a bright, savoury dressing. Serve it alongside grilled foods, beans or bread, or offer it as part of a spread of small dishes. It is a vegetable-forward choice with some fibre; for a lighter version, use a little less oil and let lemon and herbs bring the flavour.
Red Pepper Salad Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
1.3g
· 3% DV
Fat
3.5g
· 4% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 8% · Fat 47%
Red Pepper Salad Vitamins & Minerals
Vitamins
Vitamin C
85mg · 94% DV
Vitamin E
2.1mg · 14% DV
Vitamin A
120µg · 13% DV
B6
0.18mg · 11% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Sodium
120mg · 5% DV
Magnesium
16mg · 4% DV
How Nutritious Is Red Pepper Salad?
Nutrient density
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.
Red Pepper Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Pepper Salad
To burn the 65 calories in 100 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.
Is Red Pepper Salad 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 Red Pepper Salad Contain Allergens?
No known major allergens
Which Diets Is Red Pepper Salad 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
Red Pepper Salad Fat Profile
SATURATED
0.5g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Frequently Asked Questions About Red Pepper Salad
How do you make Red Pepper Salad?
Red Pepper Salad is commonly made with roasted sweet red peppers, olive oil, lemon juice, garlic, and seasoning. Roast the peppers until blistered, peel and slice them, then toss with the dressing. Letting the salad sit briefly helps the flavors blend.
Are the peppers in Red Pepper Salad roasted or raw?
Red Pepper Salad is usually made with roasted peppers, which give it a soft texture and smoky flavor. You can make a crisp version with raw peppers, but it will taste different from the familiar roasted-pepper salad.
What peppers are used in Red Pepper Salad?
Red Pepper Salad usually uses sweet, fleshy red bell peppers, not hot red chili peppers. Long sweet peppers also work well, especially when roasting them; add chili flakes separately if you want heat.
How do you peel peppers for Red Pepper Salad?
For Red Pepper Salad, roast the peppers until their skins blister, then place them in a covered bowl for a short while. The trapped steam loosens the skins, which you can peel away by hand once the peppers are cool enough to handle.
What ingredients go in Red Pepper Salad?
Red Pepper Salad typically combines roasted red peppers with olive oil, lemon juice or vinegar, garlic, and salt. Chopped parsley, chili flakes, or walnuts are common additions, but the exact seasoning varies by recipe.
What do you serve with Red Pepper Salad?
Red Pepper Salad works as a side for grilled meat, chicken, or fish, and it is also served as part of a mezze spread. Pair it with bread, rice, or other grilled vegetables for a more substantial meal.
How long does Red Pepper Salad keep in the fridge?
Red Pepper Salad keeps for about 3–4 days in a covered container in the refrigerator. Use a clean serving utensil, and discard it if you notice mold or an unusual smell.
Can you make Red Pepper Salad ahead of time?
Yes, you can make Red Pepper Salad ahead and refrigerate it in a covered container. The dressing has time to flavor the peppers as they rest; add fresh herbs shortly before serving to keep them bright.
Can you use jarred roasted peppers for Red Pepper Salad?
Yes, jarred roasted peppers work in Red Pepper Salad and save the time needed to roast and peel fresh ones. Drain them well before adding the dressing, since excess brine or liquid can make the salad watery.
Can you freeze Red Pepper Salad?
You can freeze Red Pepper Salad, but thawed peppers are softer and the salad may lose its fresh texture. For the best result, eat it refrigerated rather than frozen, or freeze the roasted peppers before adding fresh herbs and dressing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.