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Red pepper and onion salad Calories
Rich in vitamin C and low in calories
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Red pepper and onion salad (120 g) has 36 calories. That works out to 30 calories per 100 g. It contains 7.8 g of carbs, 1.3 g of protein, 0.2 g of fat and 2.2 g of fiber. Its 111.6 mg of Vitamin C covers 124% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Red pepper and onion salad Nutrition Facts
Selected: 1 cup (chopped) · 120 g
36
KCAL / 120G
Carbs
7.8g
· 3% DV
Protein
1.3g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 14% · Fat 4%
Red pepper and onion salad nutrition facts table · 1 cup (chopped) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 1.3 g | 3% |
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 Cup of Chopped Red pepper and onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 120 g | 36 kcal |
| ½ cup (chopped) | 60 g | 18 kcal |
| 100 g | 100 g | 30 kcal |
| 1 serving (small) | 150 g | 45 kcal |
| 1.5 cup (chopped) | 180 g | 54 kcal |
| 1 serving (medium) | 220 g | 66 kcal |
| 2 cup (chopped) | 240 g | 72 kcal |
| 1 serving (large) | 300 g | 90 kcal |
Calculated from 30 calories per 100 g.
Frequently Asked Questions About Red pepper and onion salad
How do you make red pepper and onion salad?
Toss sliced red peppers and onion with olive oil, lemon juice, and salt to make red pepper and onion salad. Use the peppers raw for crunch, or roast and peel them first for a softer, smoky flavor.
Should the peppers in red pepper and onion salad be roasted?
They can be roasted, but they do not have to be. Raw peppers keep the salad crisp and fresh, while roasted peppers add sweetness and a smoky note. Let roasted peppers cool before mixing them with the onion.
What dressing goes with red pepper and onion salad?
A simple dressing of olive oil, lemon juice, and salt suits red pepper and onion salad. Red wine vinegar gives it a sharper edge, while a little sumac adds tang without making the dressing wetter.
Which onions work best in red pepper and onion salad?
Red onions are a good choice because their color complements the peppers and their flavor is often milder when thinly sliced. Yellow or white onions also work; soak them briefly in cold water if they taste too sharp.
Can you use jarred roasted peppers for red pepper and onion salad?
Yes, jarred roasted peppers work well in red pepper and onion salad. Drain them thoroughly and pat them dry before slicing, so their brine does not dilute the dressing or make the salad watery.
What should you serve with red pepper and onion salad?
Red pepper and onion salad pairs well with grilled meats, fish, beans, and grain bowls. Its bright, tangy flavor also balances richer dishes such as sausages or roasted vegetables.
How long does red pepper and onion salad last in the fridge?
Keep leftover red pepper and onion salad in a covered container in the refrigerator and eat it within about three days. The vegetables soften as they sit, so it is best when freshly made.
Can you make red pepper and onion salad ahead of time?
Yes. Slice the peppers ahead and refrigerate them, but keep the onion and dressing separate until closer to serving. This helps the peppers stay crisp and prevents the onion flavor from taking over.
How do you keep onion from overpowering red pepper and onion salad?
Slice the onion thinly and rinse or soak it briefly in cold water before adding it to red pepper and onion salad. Drain it well; a small amount of sumac can also balance its sharpness.
Can you add herbs to red pepper and onion salad?
Yes, parsley is a natural addition to red pepper and onion salad, especially when the peppers are raw. Fresh mint gives it a cooler flavor, while sumac or a pinch of chili changes the seasoning without obscuring the peppers.
Red pepper and onion salad Vitamins & Minerals
Vitamins
Vitamin C
111.6mg · 124% DV
B6
0.26mg · 15% DV
Vitamin E
1.68mg · 11% DV
Folate
26.4µg · 7% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.16mg · 7% DV
Potassium ⭐
228mg · 7% DV
Phosphorus
30mg · 4% DV
Sodium
3.6mg · 0% DV
Red pepper and onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red pepper and onion salad
To burn the 36 calories in 1 cup (chopped) (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 Red pepper and onion salad?
Red pepper and onion salad combines sliced red bell pepper and onion, often with a simple dressing such as lemon juice and olive oil. It is an easy, adaptable salad rather than a dish tied to one specific cuisine; the vegetables may be served raw for a crisp bite. Sweet pepper balances the onion’s sharper flavour, while a little acidity brings the ingredients together. It works as a fresh side for grilled food, beans, or sandwiches, and can be served alongside other salads or small plates. It is low in calories and provides fibre and vitamin C; a 100 g portion has 30 calories. For a lighter version, use just enough oil to coat the vegetables, and let the sliced onion sit briefly with lemon juice to mellow its bite.
How Nutritious Is Red pepper and onion salad?
Nutrient density
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 Red pepper and onion salad 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 Red pepper and onion salad Contain Allergens?
No known major allergens
Which Diets Is Red pepper and onion salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Red pepper and onion salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.