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Rich in vitamin C and fiber, low calorie, antioxidant content
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Yellow bell pepper (120 g) has 32 calories. That works out to 27 calories per 100 g. It contains 7.2 g of carbs, 1.2 g of protein, 0.2 g of fat and 1.1 g of fiber. Its 219.6 mg of Vitamin C covers 244% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
32
KCAL / 120G
Carbs
7.2g
· 3% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 1.1 g | 4% |
| 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 | 32 kcal |
| 1 slice (thin) | 15 g | 4 kcal |
| 1 slice (thick) | 25 g | 7 kcal |
| ½ cup (chopped) | 46 g | 12 kcal |
| 1 piece (small) | 80 g | 22 kcal |
| 1 cup (chopped) | 92 g | 25 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (medium) | 100 g | 27 kcal |
| 1 piece (large) | 200 g | 54 kcal |
Calculated from 27 calories per 100 g.
Yes, yellow bell peppers are a nutritious vegetable, providing vitamin C, fiber, and antioxidant compounds. Add them raw to salads or cook them into meals for a crisp, mildly sweet flavor.
Yes, yellow bell peppers are usually sweeter and less grassy-tasting than green bell peppers. Their flavor is milder, making them a useful choice when you want pepper flavor without the sharper taste of green ones.
Yes, yellow bell peppers are safe to eat raw. Rinse them under running water, remove the stem and inner seeds if desired, then slice them for salads, dips, or a crunchy snack.
Keep whole yellow bell peppers unwashed in the refrigerator’s crisper drawer, and wash them just before use. Store cut pieces in a covered container in the refrigerator and use them before they become slimy or moldy.
Yes, yellow bell peppers freeze well for cooked dishes. Wash and dry them, remove the stems and seeds, then slice or dice before freezing in an airtight container; thawed peppers are softer and less suited to salads.
No, yellow bell peppers do not need peeling; the skin is edible. If you roast one and prefer a smoother texture, put it in a covered bowl while warm, then rub or peel away the loosened skin.
Yes, the small seeds inside a yellow bell pepper are edible, though many people remove them because of their texture. The pale inner ribs are edible too, but trimming them gives slices a cleaner bite.
To roast a yellow bell pepper, place it under a broiler or over a flame and turn it until the skin is blistered on all sides. Cover it briefly, then peel if desired and remove the seeds.
Yes, yellow bell pepper can usually replace red bell pepper in salads, stir-fries, and stuffed-pepper recipes. It is typically less sweet than red, so the finished dish may have a milder, less fully ripe pepper flavor.
Yes, dogs can have small pieces of plain yellow bell pepper as an occasional treat. Wash it, remove the stem and seeds, and serve it without salt, oil, seasoning, or dips; avoid giving a large amount at once.
Vitamins
Vitamin C
219.6mg · 244% DV
B6
0.2mg · 12% DV
Folate
31.2µg · 8% DV
B3
1.07mg · 7% DV
Minerals
Potassium ⭐
254mg · 7% DV
Manganese
0.14mg · 6% DV
Phosphorus
29mg · 4% DV
Copper
0.04mg · 4% DV
Sodium
2.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 32 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.
Yellow bell pepper is the ripe, golden form of a sweet pepper, with crisp flesh and little to no heat. Peppers originated in the Americas and are now grown and eaten around the world. Its flavour is fresh and mildly sweet when raw, becoming softer and sweeter with cooking.
Enjoy it sliced into salads, stuffed, roasted, or added to stir-fries, soups and omelettes. It is an easy way to add colour and crunch to everyday meals, whether you are packing a lunch or serving vegetables alongside a main dish. Yellow bell pepper provides vitamin C and fibre while remaining low in calories; 100 g has 27 calories. For a light snack, pair slices with hummus or another bean-based dip.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.