Bell peppers are vitamin C powerhouses hiding behind a sweet, crunchy exterior. At 31 kcal per 100 g, they contain 6 g of carbohydrates, 4.2 g of sugar, 2.1 g of fiber, 1 g of protein, and just 0.3 g of fat, with 92.2 g of water making them one of the most hydrating vegetables in the produce section. All bell peppers start green and ripen through yellow to orange to red — and this color progression is not just cosmetic. Red peppers have been on the vine longest, developing significantly more vitamins and a sweeter flavor than their green counterparts, which taste more bitter and grassy.
Vitamin C is extraordinary at 127.7 mg per 100 g (about 142 % DV) — more than twice the amount in an orange and among the highest of any common food. This fuels collagen synthesis, immune cell function, and iron absorption. Vitamin A (157 mcg RAE, about 17 % DV) supports vision and skin health. Vitamin E (1.58 mg) provides fat-soluble antioxidant protection. Vitamin B6 (0.291 mg, roughly 17 % DV) supports neurotransmitter production and amino acid metabolism. Vitamin K (4.9 mcg) aids blood clotting. Folate (46 mcg, about 12 % DV) drives DNA synthesis. Potassium (211 mg) helps regulate blood pressure. The red pigmentation comes from capsanthin, a carotenoid unique to peppers that acts as a powerful antioxidant and has been studied for anti-inflammatory effects.
Roast whole peppers directly over a gas flame or under a broiler, turning with tongs, until the skin is completely blackened and blistered. Transfer to a sealed bowl for 10 minutes — the steam loosens the skin, which peels away effortlessly, revealing silky, smoky flesh that elevates sandwiches, pasta, and dips. Raw, bell peppers are the perfect hummus delivery system — their concave shape holds dip better than any chip. Slice peppers lengthwise rather than crosswise for strips that stay crisp in stir-fries. Store whole peppers in the crisper drawer for up to two weeks; once cut, wrap tightly and use within four days. Pair red peppers with goat cheese for a flavor combination that balances sweet and tangy perfectly.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 31 kcal | 37 kcal |
| Protein | 1 g | 1.2 g |
| Fat | 0.3 g | 0.4 g |
| Carbohydrates | 6 g | 7.1 g |
| Fiber | 2.1 g | 2.5 g |
| Sugar | 4.2 g | 5.0 g |
| Water | 92.2 g | 109.7 g |
| Vitamins & Minerals | ||
| Vitamin C | 127.7 mg | 142% |
| Vitamin A | 0.157 mg | 17% |
| Vitamin E | 1.58 mg | 11% |
| Vitamin B6 | 0.291 mg | 17% |
| Vitamin K | 4.9 µg | 4% |
| Folate | 46 µg | 12% |
| Potassium | 211 mg | 4% |
| Serving | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| 100 g | 31 kcal | 1 g | 0.3 g | 6 g |
| Medium (119 g) | 37 kcal | 1.2 g | 0.4 g | 7.1 g |
| Large (164 g) | 51 kcal | 1.6 g | 0.5 g | 9.8 g |
| 1 cup chopped (149 g) | 46 kcal | 1.5 g | 0.4 g | 8.9 g |
| Food | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Bell Pepper | 31 kcal | 1 g | 0.3 g | 6 g |
| Cucumber | 15 kcal | 0.7 g | 0.1 g | 3.6 g |
| Zucchini | 17 kcal | 1.2 g | 0.3 g | 3.1 g |
| Tomato | 18 kcal | 0.9 g | 0.2 g | 3.9 g |
| Spinach | 23 kcal | 2.9 g | 0.4 g | 3.6 g |
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