Bell Pepper Calories: Exact Count by Color & Size (2025 Data)

A medium raw bell pepper (119g) contains just 24 calories, making it an excellent low-calorie addition to any diet. This vibrant vegetable provides 142% of your daily vitamin C needs while being virtually fat-free and rich in fiber.

Why Bell Pepper Nutrition Matters for Your Daily Diet

Understanding the calorie content in bell peppers helps health-conscious eaters make informed choices without sacrificing flavor or nutrition. Whether you're tracking macros, managing weight, or simply eating healthier, bell peppers deliver exceptional nutritional value with minimal calories. Their versatility in raw salads, roasted dishes, or stuffed preparations makes them a staple in balanced meal planning.

Breaking Down Bell Pepper Calories by Color and Size

Bell peppers come in various colors, each with slightly different nutritional profiles while maintaining similar calorie counts. The USDA FoodData Central database confirms that color variations don't significantly impact calorie content, though they do affect vitamin concentrations.

Bell Pepper Type	Size	Calories	Key Nutritional Highlights
Green bell pepper	Medium (119g)	24	Rich in lutein for eye health
Red bell pepper	Medium (119g)	26	3x more vitamin C than green, high in beta-carotene
Yellow bell pepper	Medium (119g)	25	Highest vitamin C content among all colors
Orange bell pepper	Medium (119g)	25	Excellent source of vitamin A

Data source: USDA FoodData Central

How Preparation Methods Affect Calorie Content

While raw bell peppers maintain their low-calorie profile, preparation methods can significantly impact the final calorie count of your dish. Understanding these variations helps you maintain control over your nutritional intake:

• Raw consumption: 24 calories for medium pepper - ideal for salads and crudités
• Roasted: Same calorie count but intensified natural sweetness enhances flavor perception
• Stuffed peppers: Calorie count increases based on filling ingredients (typically 200-400 calories per serving)
• Stir-fried: Adds approximately 45-90 calories depending on oil quantity used

Nutritional Context: Bell Peppers in Your Daily Eating Plan

With just 20 calories per 100 grams, bell peppers rank among the most nutrient-dense vegetables you can eat. Their impressive vitamin profile includes:

• Vitamin C: One medium red bell pepper provides more than 150% of your daily requirement
• Vitamin A: Essential for vision and immune function, particularly high in red and orange varieties
• Vitamin B6: Supports brain health and metabolism
• Fiber: 1.7g per medium pepper, aiding digestion and promoting satiety

According to the 2020-2025 Dietary Guidelines for Americans, incorporating a variety of colorful vegetables like bell peppers helps meet daily vegetable recommendations while providing diverse phytonutrients.

Practical Applications: Using Calorie Knowledge for Meal Planning

Knowing the precise calorie content in bell peppers allows for smarter meal decisions. Here's how to leverage this information:

For Weight Management

Add diced bell peppers to omelets, salads, or grain bowls to increase volume and nutrition without significantly impacting calorie count. Their high water content (92%) creates a feeling of fullness while contributing minimal calories.

For Fitness Nutrition

Post-workout, pair bell peppers with a protein source like grilled chicken for a balanced meal that supports recovery. The vitamin C content enhances iron absorption from plant-based foods, making them ideal for vegetarian and vegan meal planning.

For Family Meal Planning

Stuff bell peppers with lean ground turkey, quinoa, and black beans for a complete meal under 350 calories per serving. This approach satisfies both nutritional needs and portion control requirements.

Bell Pepper Calorie Comparison With Common Vegetables

Understanding how bell peppers compare to other vegetables helps contextualize their nutritional value:

Vegetable	Calories (per 100g)	Vitamin C (per 100g)	Fiber (per 100g)
Bell pepper (red)	26	128mg	1.5g
Broccoli	34	89mg	2.6g
Carrots	41	5.9mg	2.8g
Spinach (raw)	23	28mg	2.2g
Cucumber	15	2.8mg	0.5g

Source: USDA FoodData Central database (accessed September 2025)

Maximizing Nutritional Value Through Proper Storage and Preparation

Research from the USDA National Institute of Food and Agriculture shows that proper handling preserves bell pepper nutrients:

• Store whole peppers in the crisper drawer for up to 2 weeks
• Wash just before use to prevent premature spoilage
• Leave skin intact during cooking to preserve vitamin C
• Short cooking times preserve more nutrients than prolonged exposure to heat

Contrary to popular belief, raw bell peppers don't always provide the most nutrients. Some compounds like carotenoids become more bioavailable when lightly cooked. The key is balancing preparation methods to maximize the specific nutrients you want to consume.

Common Questions About Bell Pepper Nutrition

Many people wonder how bell peppers fit into specific dietary approaches. Here's what the evidence shows:

• Keto diets: Bell peppers are keto-friendly in moderation (4.6g net carbs per medium pepper)
• Diabetes management: Their low glycemic load (2) makes them suitable for blood sugar control
• Intermittent fasting: Perfect zero-point additions to meals during eating windows
• Detox diets: While not scientifically proven as "detox" foods, their high antioxidant content supports natural body cleansing processes

How many calories are in a whole bell pepper?

A medium-sized raw bell pepper (approximately 119 grams) contains about 24 calories. The exact count varies slightly by color, with green bell peppers containing 24 calories, red 26 calories, and yellow and orange around 25 calories per medium pepper.

Are bell peppers good for weight loss?

Yes, bell peppers are excellent for weight loss due to their low calorie count (only 20 calories per 100g) and high water content (92%). They provide volume and fiber to help you feel full while contributing minimal calories to your daily intake.

Which color bell pepper has the most nutrients?

Red bell peppers generally have the highest nutrient content, containing nearly three times more vitamin C and significantly more beta-carotene than green peppers. As peppers ripen from green to red, their antioxidant levels increase while sugar content rises slightly.

Do cooked bell peppers have more calories than raw?

The cooking process itself doesn't increase bell pepper calories. A medium cooked bell pepper still contains approximately 24-26 calories. However, preparation methods like stir-frying with oil or stuffing with other ingredients will increase the total calorie count of your dish.

How do bell peppers compare to other vegetables for vitamin C?

Bell peppers, especially red varieties, are vitamin C powerhouses. One medium red bell pepper contains about 152mg of vitamin C, compared to 70mg in an orange. They contain nearly twice as much vitamin C by weight as citrus fruits, making them one of the best vegetable sources for this essential nutrient.