1 piece (medium) of Bell 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.

What is Bell Pepper?

Bell peppers are the mild, sweet peppers with crisp flesh and a hollow centre. They are eaten raw in salads and sandwiches, roasted or sautéed as a side, and often stuffed with rice, vegetables or meat. Green peppers tend to taste more vegetal, while red and yellow ones are usually sweeter; they are familiar in Mediterranean cooking and widely used in meals around the world.

They are low in calories and provide fibre and plenty of vitamin C. Raw slices add crunch to a snack plate, while roasting softens the flesh and brings out its sweetness. Pair bell pepper with hummus, eggs or grains, or use it to add colour and volume to a meal without making it heavy.

Bell 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%

Bell Pepper Vitamins & Minerals

Vitamins

Vitamin C

127.7mg · 142% DV

0.3mg · 18% DV

Vitamin A

157µg · 17% DV

Folate

46µg · 12% DV

Minerals

Potassium ⭐

211mg · 6% DV

Phosphorus

26mg · 4% DV

Magnesium

12mg · 3% DV

Calcium

7mg · 1% DV

How Nutritious Is Bell 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.

Bell 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 Bell 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 Bell 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 Bell 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 Bell 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

Bell Pepper Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 3.5:1

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

Compare Bell Pepper

🫑vs🍅

Bell Pepper vs Tomato13 kcal more per 100 g

→🫑vs🥗

Bell Pepper vs Mixed Green Salad13 kcal more per 100 g

→🫑vs🫑

Bell Pepper vs Red PepperSame calories per 100 g

→🫑vs🥄

Bell Pepper vs Boiled Beetroot13 kcal fewer per 100 g

→

Foods Similar to Bell 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 Bell Pepper

Are bell peppers fruits or vegetables?

Bell peppers are fruits botanically because they develop from a flower and contain seeds, but they are treated as vegetables in cooking. Their mild, savory flavor makes them common in salads, stir-fries, and stuffed dishes.

Why do bell peppers come in different colors?

Bell pepper color depends on the variety and how ripe it is. Green peppers are usually harvested earlier, while red ones are generally riper; yellow and orange peppers may come from varieties that mature to those colors.

Can you eat bell pepper seeds?

Yes, bell pepper seeds are edible and harmless. They can taste slightly bitter and feel firm, so many cooks remove them along with the white inner ribs before slicing or stuffing the pepper.

How do you store bell peppers so they last longer?

Keep whole, unwashed bell peppers dry in the refrigerator’s produce drawer. Wash them just before use, and refrigerate cut pieces in a covered container; discard peppers that become moldy or markedly soft.

Can you freeze bell peppers?

Yes, bell peppers freeze well for cooked dishes. Remove the stem and seeds, chop the pepper, and freeze it in an airtight container. Thawed peppers lose some crispness, so they work better in soups, sauces, and sautés than raw salads.

Are red bell peppers sweeter than green ones?

Yes, red bell peppers are usually sweeter and less grassy-tasting than green ones because they are more mature. Green peppers are harvested earlier and tend to have a sharper, slightly bitter flavor.

How do you roast and peel a bell pepper?

Roast a bell pepper until its skin is blistered and charred, turning it as needed for even cooking. Let it cool covered, then rub or peel away the loosened skin; remove the stem and seeds before serving.

Can you eat bell pepper skin?

Yes, bell pepper skin is edible and does not need to be peeled. If you prefer a softer texture, roast or grill the pepper and peel the skin after it loosens; wash the pepper before cutting it.

Can dogs eat bell peppers?

Yes, dogs can eat plain bell pepper in small, bite-sized pieces, with the stem and seeds removed. Avoid seasoning, oil, and spicy peppers, and introduce it gradually because a large amount may upset a dog’s stomach.

Does cooking bell peppers destroy their vitamin C?

Cooking can reduce some of the vitamin C in bell peppers, especially with prolonged heating or boiling. Short cooking methods such as a quick sauté help limit the loss, while raw peppers retain more of their vitamin C.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026