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Rich in vitamin C and antioxidants, low calorie
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Sweet chili pepper (30 g) has 12 calories. That works out to 40 calories per 100 g. It contains 2.6 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.5 g of fiber. Its 43.1 mg of Vitamin C covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 30 g
12
KCAL / 30G
Carbs
2.6g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 18% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.6 g | 1% |
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) | 30 g | 12 kcal |
| 1 piece (small) | 15 g | 6 kcal |
| 1 piece (large) | 50 g | 20 kcal |
| 1 cup (chopped) | 80 g | 32 kcal |
| 100 g | 100 g | 40 kcal |
| 1 serving (medium) | 100 g | 40 kcal |
| 5 piece (medium) | 150 g | 60 kcal |
| 1 serving (large) | 200 g | 80 kcal |
Calculated from 40 calories per 100 g.
Sweet chili pepper is usually mild rather than hot, with a sweet, fresh flavor. Individual peppers can vary, so taste a small piece first if you are sensitive to heat.
Sweet chili pepper is a long, slender, mild pepper with a thin skin, often used fresh or cooked. It is a different ingredient from sweet chili sauce, which is a prepared condiment.
You can sauté, grill, roast, or add sweet chili pepper to stir-fries and egg dishes. Its thin flesh cooks quickly, so add it later in cooking or keep an eye on it to avoid burning.
Yes, sweet chili pepper can be eaten raw. Slice it into salads or serve it with dips; rinse it under running water and remove the stem before eating.
Store sweet chili pepper dry and unwashed in the refrigerator’s crisper drawer. Wash it just before use, since moisture can make the pepper soften or spoil sooner.
Yes, sweet chili pepper freezes well for later cooking. Wash and dry it thoroughly, remove the stem, then freeze it whole or chopped in a freezer-safe bag; its texture may be softer after thawing.
Sweet chili pepper is a fresh vegetable, while sweet chili sauce is a sweet-and-spicy condiment usually made with chili, sugar, vinegar, and other ingredients. The pepper can be used to make a sauce, but the two are not interchangeable.
No, you do not need to remove the seeds from sweet chili pepper; they are edible and usually mild. Remove them with a small knife if you prefer a smoother texture or want fewer seeds in a dish.
Yes, roasting sweet chili pepper softens its flesh and gives it a smoky flavor. Roast it under a broiler, on a grill, or over a flame, turning it until the skin is blistered; peel the skin if you prefer.
Yes, sweet chili pepper can be stuffed, though its narrow shape makes filling it harder than stuffing a bell pepper. Slit it lengthwise, remove the seeds if desired, and use a small spoon to add a modest amount of filling.
Vitamins
Vitamin C
43.11mg · 48% DV
B6
0.09mg · 5% DV
Vitamin A
47.1µg · 5% DV
Biotin
0.75µg · 3% DV
Minerals
Potassium ⭐
97mg · 3% DV
Copper
0.02mg · 2% DV
Manganese
0.04mg · 2% DV
Phosphorus
7.8mg · 1% DV
Sodium
2.1mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 12 calories in 1 piece (medium) (30 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.
Sweet chili pepper is a long, slender, mild pepper, typically eaten either green or fully ripe and red. Despite the word “chili,” this variety is sweet rather than hot, with crisp flesh when fresh.
Enjoy it raw with breakfast, slice it into salads, or grill and roast it until tender and lightly smoky. In Turkish cooking, it also works well alongside grilled meat or fish, and can be served as part of a meze spread. It is low in calories and provides vitamin C, making it an easy way to add colour and crunch to a meal. For a lighter preparation, grill it with just a little oil or serve it raw with a yogurt dip.
Very 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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.