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Pepper (no oil) Calories
Low calorie, rich in vitamin C, source of fiber
CALORIES
GI
POTASSIUM
FIBER
Pepper (no oil) Nutrition Facts
Selected: 100 g
27
KCAL / 100G
Carbs
6g
· 81%
Protein
1g
· 13%
Fat
0.2g
· 6%
Fiber
2g
Pepper (no oil) Vitamins & Minerals
Vitamins
Vitamin C
127mg · 141% DV
Vitamin A
157µg · 17% DV
B6
0.29mg · 17% DV
Folate
46µg · 12% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
211mg · 6% DV
Magnesium
12mg · 3% DV
Phosphorus
24mg · 3% DV
Pepper (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pepper (no oil) 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 Pepper (no oil) Contain Allergens?
No known major allergens
Which Diets Is Pepper (no oil) 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
Pepper (no oil) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Pepper (no oil)
Pepper (no oil) — Frequently Asked Questions
Is pepper better eaten raw or cooked?
Both can fit a healthy diet; raw pepper keeps heat-sensitive vitamins better, while cooking can make it easier to digest. The best choice depends on your tolerance and how you plan to use it.
Does cooking pepper destroy its nutritional value?
Cooking can reduce some sensitive vitamins, especially with long, high-heat methods, but it does not make pepper nutritionally useless. Fiber and most of its basic food value remain.
Why can pepper sometimes cause stomach discomfort?
Raw pepper may cause bloating or digestive discomfort in some people, and hot varieties can aggravate reflux or gastritis. Tolerance varies a lot from person to person.
Is pepper a good snack before a workout?
It is light and hydrating, but on its own it may not provide much staying power before training. Pairing it with a protein or fat source can make it more satisfying.
What foods go well with pepper in a balanced meal?
Pepper works well with protein-rich foods like eggs, yogurt, beans, fish, or chicken. Adding it to meals with healthy fats can also improve flavor and make the meal more filling.
Can pepper help with weight management?
Pepper is low in energy density and contains fiber, so it can help add volume to meals without making them heavy. That said, the overall meal and added sauces matter more than one ingredient alone.
How should I store fresh pepper to keep it crisp?
Keep it dry and refrigerated, ideally in a breathable bag or container. Washing just before use usually helps it stay fresh longer.
Can pepper be frozen?
Yes, pepper freezes well when sliced or chopped first. After thawing it becomes softer, so it is usually better for cooking than for raw salads.
Does hot pepper have completely different nutrition from sweet pepper?
They are still broadly similar as peppers, but the pungency changes how your body experiences them. Hot peppers may irritate the mouth, stomach, or gut in sensitive people.
Who should be careful with pepper?
People with reflux, gastritis, IBS, or a sensitive digestive system may need to limit it, especially hot types. If pepper regularly triggers symptoms, cooked and milder varieties are often easier to tolerate.
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Nutrition data compiled from USDA FoodData Central and scientific sources.