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Sweet Pepper Calories
Rich in vitamin C, low calorie, antioxidant source
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 32 calories. That works out to 27 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
32
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 | 32 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 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 | 32 kcal |
| 1 slice (thin) | 25 g | 7 kcal |
| 1 slice (thick) | 40 g | 11 kcal |
| 1 piece (small) | 80 g | 22 kcal |
| 1 cup (chopped) | 92 g | 25 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (medium) | 100 g | 27 kcal |
| 1 cup (shredded) | 150 g | 41 kcal |
| 1 piece (large) | 180 g | 49 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Sweet Pepper
How do you roast sweet peppers?
Roast sweet peppers under a hot grill, over a flame, or in a hot oven, turning them until the skins blister and char in spots. Put them in a covered bowl briefly afterward; the trapped steam loosens the skin for easier peeling.
Do you need to peel sweet peppers?
No, sweet peppers do not need to be peeled before eating or cooking. Their skins are edible, but roasting can make them loose or chewy; if that texture bothers you, roast the peppers first and peel away the loosened skin.
How should you store sweet peppers?
Keep sweet peppers dry and unwashed in the refrigerator’s crisper drawer, and wash them just before use. Remove any pepper that becomes soft or moldy, and avoid storing cut pieces uncovered because they dry out and pick up odors.
Can you freeze sweet peppers?
Yes, sweet peppers freeze well for use in cooked dishes. Wash and dry them, remove the stems and seeds, then slice or dice them into an airtight freezer container. You can also freeze roasted, peeled peppers; their texture will be softer after thawing.
Can you eat sweet peppers raw?
Yes, sweet peppers can be eaten raw. Rinse them, remove the stem and seeds if you prefer, and slice them into salads, sandwiches, or strips for dipping; the red, pointed kapya type has a particularly sweet flavor.
Are sweet pepper seeds safe to eat?
Yes, sweet pepper seeds are safe to eat, though many people remove them because they can feel bitter or unpleasantly firm. To remove them neatly, cut around the stem and lift out the central seed cluster before slicing the pepper.
Are red sweet peppers sweeter than green ones?
Usually, yes: red sweet peppers are riper and tend to taste sweeter than green peppers, which are picked earlier and can taste more grassy or bitter. A red pointed sweet pepper, such as kapya, is especially useful when you want sweetness in a roast or sauce.
Can you stuff sweet peppers?
Yes, you can stuff sweet peppers, including the long red kapya type. Split them lengthwise and remove the seeds, then fill them with cooked rice, grains, vegetables, or meat; the broad, squat bell pepper is often easier to fill upright.
Can you use sweet peppers in muhammara?
Yes, roasted sweet peppers work well in muhammara, a Middle Eastern dip commonly made with walnuts, bread, and seasonings. Roast and peel the peppers first, then blend them with the other ingredients; draining excess liquid helps keep the dip thick.
Why does the skin of a roasted sweet pepper come off?
The skin of a roasted sweet pepper loosens because the heat separates it from the flesh, and trapped steam makes peeling easier. Let the pepper rest covered after roasting, then pull off the skin by hand rather than rinsing away its smoky flavor.
Sweet Pepper Vitamins & Minerals
Vitamins
Vitamin C
153.24mg · 170% DV
Vitamin A
188.4µg · 21% DV
B6
0.35mg · 21% DV
Vitamin E
1.9mg · 13% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
253mg · 7% DV
Manganese
0.16mg · 7% DV
Phosphorus
29mg · 4% DV
Sodium
2.4mg · 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 32 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 the mild, non-hot fruit of a pepper plant, commonly sold in red, yellow and green varieties. It is crisp and juicy when raw; cooking softens it and brings out a sweeter flavour. Native to the Americas, it is now used widely, from salads and sandwiches to roasted vegetable dishes and stuffed peppers. In many English-speaking homes, raw strips make an easy snack, while roasted peppers work well in pasta, grain bowls or as a side. It is low in calories—27 per 100 g—and contributes fibre. Pair it with hummus or beans for a more substantial snack, or roast it rather than frying for a lighter preparation.
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
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.