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A glossy green pepper has a broad, squat shape with softly lobed sides and a short stem, and a cut half reveals pale ribs and small cream-coloured seeds.
●Low GI
★Natural

Green pepper Calories

Low calorie, high in vitamin C

In season: Summer · Autumn

CALORIES · 100 G

20kcal

GI

15low

POTASSIUM · 100 G

175mg

FIBER · 100 G

1.7g

Quick answer

1 piece (medium) of Green pepper (75 g) has 15 calories. That works out to 20 calories per 100 g. It contains 3.5 g of carbs, 0.7 g of protein, 0.2 g of fat and 1.3 g of fiber. Its 60.3 mg of Vitamin C covers 67% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Green pepper Nutrition Facts

Selected: 1 piece (medium) · 75 g

15

KCAL / 75G

Carbs

3.5g

· 1% DV

Protein

0.7g

· 1% DV

Fat

0.2g

· 0% DV

Fiber

1.3g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 75% · Protein 15% · Fat 10%

Green pepper nutrition facts table · 1 piece (medium) (75 g)

NutrientAmount% DV
Calories15 kcal
Total fat0.2 g0%
Saturated fat0.02 g0%
Trans fat0 g
Sodium2.25 mg0%
Total carbohydrate3.5 g1%
Fiber1.3 g5%
Protein0.7 g1%

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 Green pepper?

ServingAmountCalories
1 piece (medium)75 g15 kcal
0.25 piece (quarter)19 g4 kcal
1 serving (diced)30 g6 kcal
½ piece (half)38 g8 kcal
1 piece (small)45 g9 kcal
1 cup (chopped)92 g18 kcal
100 g100 g20 kcal
1 piece (large)120 g24 kcal
1 cup (shredded)150 g30 kcal
1 piece (extra large)160 g32 kcal

Calculated from 20 calories per 100 g.

Frequently Asked Questions About Green pepper

How do you make közde biber (Turkish fire-roasted peppers) at home?

You can make közde biber under a broiler, over a gas flame, or on a grill. Roast the peppers until the skin is blistered and the flesh soft, then cover briefly so the skins loosen before peeling.

Do you have to peel közde biber?

No, peeling közde biber is optional, but the charred skin can taste bitter or feel tough. Covering the roasted peppers for a few minutes traps steam and makes the skin much easier to remove.

Which peppers are best for közde biber?

Meaty peppers with relatively thick flesh work best for közde biber because they stay tender and are easier to peel. Sweet bell peppers and long sweet peppers are both good choices; thinner peppers may cook faster.

How long does közde biber last in the refrigerator?

Közde biber usually keeps for about 3–4 days in a covered container in the refrigerator. Discard it if you notice mold, an unpleasant sour smell, or a slimy texture.

Can you freeze közde biber?

Yes, közde biber freezes well. Let it cool, peel it if desired, and pack it in an airtight freezer-safe container. It may soften after thawing, so use it in sauces, soups, or cooked dishes.

Why do you cover peppers after roasting them for közde biber?

Covering the hot peppers traps steam, which loosens the skins and makes them easier to peel. It is a practical step, not a requirement; let them cool enough to handle before removing the skin.

Can you make közde biber in an air fryer?

Yes, an air fryer can roast peppers for közde biber. Arrange them in a single layer and turn them as needed so the skin blisters on different sides; cooking time varies with pepper size and the appliance.

Do you remove the seeds when making közde biber?

You do not have to remove the seeds to make közde biber, but many cooks take them out for a smoother texture. Once the roasted pepper is cool enough to handle, split it and scrape out the seeds and inner membrane.

Is közde biber as nutritious as raw green pepper?

Közde biber still provides nutrients, but roasting can reduce some vitamin C, especially with prolonged heat. Raw green pepper generally retains more vitamin C, while roasting softens the flesh and develops a smoky flavor.

What can you serve with közde biber?

Serve közde biber as a side with grilled meat or fish, or add it to sandwiches, salads, and pasta. A simple dressing of olive oil, lemon, and garlic complements its smoky flavor.

Green pepper Vitamins & Minerals

Vitamins

Vitamin C

60.3mg · 67% DV

B6

0.17mg · 10% DV

Vitamin K

5.55µg · 5% DV

B1

0.05mg · 4% DV

Minerals

Copper

0.05mg · 6% DV

Manganese

0.09mg · 4% DV

Potassium ⭐

131mg · 4% DV

Phosphorus

15mg · 2% DV

Sodium

2.25mg · 0% DV

Green pepper Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green pepper

To burn the 15 calories in 1 piece (medium) (75 g):

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

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

What is Green pepper?

Közde biber is Turkish-style pepper roasted over embers or on a grill until its skin blisters and the flesh softens. In Turkey, peppers are often peeled after roasting and served simply, or dressed with olive oil and lemon. Green peppers can be prepared this way too, though sweet red peppers are also a familiar choice.

Its smoky flavour and tender texture work well in meze, salads, sandwiches or alongside grilled dishes; yogurt or bread makes an easy pairing. It is low in calories and provides vitamin C. For a lighter serving, use just a little oil, and roast a batch ahead to add to meals through the week.

How Nutritious Is Green pepper?

Nutrient density

Very high

82/ 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

48/ 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.

Is Green 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 Green 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 Green 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

Green pepper Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 4:1

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

Compare Green pepper

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Oven-Roasted Mixed Vegetables

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Nutrition data compiled from USDA FoodData Central and scientific sources.