1 piece (medium) of Sweet 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, 0.4 g of fat and 2.4 g of fiber. Its 153.2 mg of Vitamin C covers 170% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Sweet pepper?

Sweet pepper has glossy skin, crisp flesh and a hollow centre; unlike hot peppers, it is mild and often tastes gently sweet. Green, yellow, orange and red varieties are common, with red peppers generally tasting sweeter. It is eaten raw in salads and snacks, or cooked in dishes such as stuffed peppers, roasted vegetables and stir-fries.

Its crisp texture makes it an easy addition to sandwiches and dips, while roasting softens it and brings out its sweetness. Sweet pepper is low in calories and provides fibre and vitamin C. For a lighter meal, roast or grill it with a little oil, or serve it raw alongside a protein-rich dip.

Sweet pepper Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 2% DV

Protein

· 2% DV

Fat

0.3g

· 0% DV

Fiber

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 78% · Protein 13% · Fat 9%

Sweet pepper Vitamins & Minerals

Vitamins

Vitamin C

127.7mg · 142% DV

Vitamin A

157µg · 17% DV

0.22mg · 13% DV

Vitamin E

1.6mg · 11% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

211mg · 6% DV

Magnesium

12mg · 3% DV

Phosphorus

24mg · 3% DV

How Nutritious Is Sweet pepper?

Nutrient density

High

75/ 100

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

49/ 100

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.

Sweet pepper Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sweet pepper

To burn the 27 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sweet 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 Sweet pepper Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sweet 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

— Not suitable

Low FODMAP

— Not suitable

Sweet pepper Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 3.5:1

Below the ideal 4:1 — a good omega balance.

Compare Sweet pepper

🫑vs🍅

Sweet pepper vs Tomato9 kcal more per 100 g

→🫑vs🥗

Sweet pepper vs Mixed Green Salad9 kcal more per 100 g

→🫑vs🫑

Sweet pepper vs Red Pepper4 kcal fewer per 100 g

→🫑vs🥄

Sweet pepper vs Boiled Beetroot17 kcal fewer per 100 g

→

Foods Similar to Sweet pepper

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Sweet pepper

Can you eat sweet pepper raw?

Yes, sweet pepper is safe to eat raw. Rinse it, remove the stem and seeds if you prefer, then slice it for salads, dips, or snacks. Raw pepper stays crisp, while cooking makes its flesh softer and brings out a sweeter taste.

What is the difference between red, yellow, and green sweet peppers?

The colors usually reflect different varieties or stages of ripeness. Green sweet peppers are often harvested earlier and taste less sweet; red, yellow, and orange peppers are generally sweeter. None of these colors means the pepper is hot.

How should you store sweet peppers?

Keep whole sweet peppers dry and unwashed in the refrigerator’s crisper drawer, and rinse them just before use. Store cut pepper in a sealed container in the fridge. Discard it if it becomes slimy, moldy, or develops soft, spoiled patches.

Can you freeze sweet peppers?

Yes, sweet peppers freeze well for cooked dishes. Wash and dry them, remove the stems and seeds, then slice or dice before packing airtight. They lose some crispness after thawing, so use frozen pepper in soups, stews, or sautés rather than salads.

Are sweet pepper seeds edible?

Yes, sweet pepper seeds are edible, but many people remove them because they can be slightly bitter and affect the texture. The pale ribs inside are edible too. Removing both gives you a cleaner cavity for stuffing or a smoother texture in recipes.

How do you roast sweet peppers?

Roast whole sweet peppers under a hot grill or over a flame, turning them until the skin is blistered and charred. Cover briefly to loosen the skin, then peel and remove the seeds. Roasted peppers work well in salads, sandwiches, and sauces.

How can you tell when a sweet pepper is ripe?

A ripe sweet pepper has firm flesh, smooth glossy skin, and the mature color expected for its variety. Green peppers are often harvested before they change color, while red, yellow, and orange varieties develop their color as they ripen.

Do sweet peppers need to be peeled?

No, sweet peppers do not need to be peeled; their skin is edible. Peeling is mainly a texture choice, especially for roasted peppers, where charring and removing the skin gives a softer finish for dips, sauces, and salads.

Why do sweet peppers taste bitter sometimes?

Green sweet peppers can taste more bitter than red, yellow, or orange ones because they are usually less mature and less sweet. The pale ribs may also taste bitter to some people. Choose a fully colored pepper or remove the ribs for a milder flavor.

Can sweet peppers be used instead of bell peppers in recipes?

Yes, sweet peppers can usually replace bell peppers in recipes when they are the same mild, bell-shaped type. They work in stuffing, stir-fries, and salads. Check that the pepper is labeled sweet, since some pepper varieties are hot despite a similar appearance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026