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Red Pepper Calories
High in vitamin C, antioxidant, low calorie
CALORIES
GI
POTASSIUM
FIBER
Red Pepper Nutrition Facts
Selected: 100 g
31
KCAL / 100G
Carbs
6g
· 78%
Protein
1g
· 13%
Fat
0.3g
· 9%
Fiber
2.1g
Red Pepper Vitamins & Minerals
Vitamins
Vitamin C
127.7mg · 142% DV
Vitamin A
157µg · 17% DV
B6
0.29mg · 17% DV
Folate
46µg · 12% DV
Minerals
Potassium ⭐
211mg · 6% DV
Phosphorus
26mg · 4% DV
Magnesium
12mg · 3% DV
Calcium
7mg · 1% DV
Red Pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Red 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 Red Pepper Contain Allergens?
No known major allergens
Which Diets Is Red 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
Red Pepper Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Red Pepper
Red Pepper — Frequently Asked Questions
Is red pepper better eaten raw or cooked?
Both are healthy options. Raw red pepper stays crisp and fresh, while cooking brings out sweetness; prolonged high heat can reduce some heat-sensitive vitamins.
Does roasting red pepper destroy all of its nutrition?
No. Roasting may lower some vitamins, but it retains fibre and many beneficial plant compounds, and the softer texture can be easier for some people to digest.
Why can red pepper upset the stomach?
The skin and fibrous texture of raw pepper can trigger bloating or discomfort in some people with reflux, a sensitive stomach, or IBS. Trying smaller portions, cooked pepper, or peeled roasted pepper may help.
Is crushed red pepper the same as fresh red pepper?
Crushed red pepper is dried, flaked pepper, whereas fresh red pepper is a high-water vegetable. Because dried pepper is much more concentrated in flavour, it is generally used in far smaller amounts.
Can red pepper be frozen?
Yes. Wash, dry, deseed, and chop it before freezing. It will become softer after thawing, so it works best in stir-fries, omelettes, soups, sauces, and cooked dishes rather than salads.
What is the best way to store fresh red pepper?
Keep it unwashed and dry in the refrigerator's crisper drawer, ideally in a breathable bag or container. Wash it just before using to limit spoilage from excess moisture.
What foods pair well with red pepper?
Red pepper pairs well with olive oil, yogurt, eggs, cheese, chickpeas, lentils, and chicken. Adding it to a meal with some fat can support absorption of its fat-soluble plant pigments.
Should you eat red pepper before or after a workout?
It is not usually a substantial pre-workout fuel on its own, but it adds crunch to a sandwich or snack. After training, it can be part of a balanced meal alongside protein-rich foods such as eggs, yogurt, chicken, or legumes.
Can eating red pepper at night affect sleep?
Sweet red pepper contains no caffeine and is unlikely to directly interfere with sleep for most people. Hot chilli flakes, however, may worsen nighttime reflux in people who are sensitive to spicy foods.
Does a darker red pepper always mean it is hotter?
No. Colour mainly reflects the pepper variety and ripeness, while heat depends largely on capsaicin. A deep-red bell pepper can be completely mild, while a lighter pepper may be very hot.
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Nutrition data compiled from USDA FoodData Central and scientific sources.