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High in vitamin C, low calorie, contains fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Papia 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 153.2 mg of Vitamin C covers 170% 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 |
| 0.25 piece (quarter) | 30 g | 9 kcal |
| ½ piece (half) | 60 g | 19 kcal |
| 1 piece (small) | 70 g | 22 kcal |
| 1 serving (grated) | 90 g | 28 kcal |
| 100 g | 100 g | 31 kcal |
| 1 cup (chopped) | 150 g | 47 kcal |
| 1 cup (shredded) | 160 g | 50 kcal |
| 1 piece (large) | 180 g | 56 kcal |
Calculated from 31 calories per 100 g.
Papia pepper is generally sweet and mild rather than hot, with a fresh, vegetal flavor. Taste can vary with the particular variety and ripeness, so try a small piece before adding it to a dish.
No. Papia pepper is the name used for a pepper, while paprika usually means the ground spice made from dried peppers. The spice can be made from different pepper varieties, so the names are not interchangeable.
Yes, you can eat Papia pepper raw. Rinse it, remove the stem and inner seeds if you prefer, then slice it into salads or serve it as a crunchy snack.
Roast Papia pepper under a grill or over a flame, turning it often so the skin chars in patches rather than blackening all over. Let it sit covered briefly afterward; the trapped steam helps loosen the skin.
Yes, Papia pepper can be stuffed if its shape and size allow it to hold a filling. Remove the stem and seeds, fill the cavity, and bake until the pepper is tender and the filling is thoroughly cooked.
No, you do not need to peel Papia pepper before cooking it. The skin is edible and can stay on for roasting, sautéing, or eating raw; peel it after roasting only if you prefer a softer texture.
Keep cut Papia pepper in a covered container in the refrigerator and use it while it is still firm and fresh. Dry the pieces before storing them, since excess moisture can make them spoil faster.
Yes, Papia pepper can be frozen raw. Wash and dry it well, remove the stem and seeds, then slice or chop it before packing it in a freezer-safe container. Thawed pepper softens, so it works best in cooked dishes.
Yes, cooking can make Papia pepper taste sweeter by softening its texture and concentrating its flavor. Roasting and sautéing bring out this effect, while brief cooking keeps the pepper firmer and fresher tasting.
Papia pepper works in omelets, stir-fries, roasted vegetable dishes, soups, and stuffed-pepper recipes. Its mild flavor pairs well with tomatoes, onions, herbs, and grains; remove the seeds and chop it to suit the dish.
Vitamins
Vitamin C
153.24mg · 170% DV
Vitamin A
188.4µg · 21% DV
B6
0.35mg · 21% DV
Folate
55.2µg · 14% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
253mg · 7% DV
Manganese
0.13mg · 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.
Papia pepper is a sweet pepper variety, eaten fresh or cooked. Its thick, juicy flesh works well sliced raw, roasted, or filled and baked. The flavour is gently sweet, with a crisp bite when fresh; roasting softens the texture and brings out a deeper sweetness.
Use it in salads, sandwiches and grain bowls, or serve it roasted as a side; stuffed peppers are also a familiar home-cooked option in many cuisines. Papia pepper is high in vitamin C, provides fibre and is low in calories, with 31 calories per 100 g. For a lighter preparation, roast or grill it with a little oil rather than frying.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.