Calories in a Bell Pepper: Complete Nutritional Guide

A medium raw bell pepper (approximately 119 grams) contains just 24-30 calories, making it an exceptionally low-calorie vegetable option for health-conscious eaters and those managing their weight.

Understanding the precise calories in a bell pepper is essential for accurate meal planning and nutritional tracking. This vibrant vegetable offers remarkable nutritional density with minimal caloric impact, positioning it as an excellent choice for various dietary approaches including weight management, diabetes control, and general wellness.

Nutritional Profile of Bell Peppers by Color

Bell peppers come in multiple colors, each with slightly different nutritional compositions while maintaining similar calorie counts. The color variation primarily affects vitamin content rather than caloric value.

Bell Pepper Color	Weight (Medium)	Calories	Carbohydrates (g)	Fiber (g)
Green	119g	24	6	2.5
Red	119g	30	7	2.5
Yellow/Orange	119g	28	6.5	2.5
Per 100g (all colors)	100g	20-25	4.6-5.2	1.8-2.2

Why Bell Peppers Are a Nutritional Powerhouse

When examining calories in bell peppers versus nutritional value, these vegetables deliver exceptional benefits beyond their low-calorie profile. Bell peppers contain significant amounts of essential nutrients that contribute to overall health:

• Vitamin C: One medium red bell pepper provides over 150% of the daily recommended intake—more than twice what you'd get from an orange
• Vitamin A: Particularly abundant in red and yellow varieties, supporting eye health and immune function
• Antioxidants: Including lutein, zeaxanthin, and capsanthin, which combat oxidative stress
• Fiber content: Approximately 2.5 grams per medium pepper, supporting digestive health and satiety

Comparing Bell Pepper Calories to Other Common Vegetables

Understanding how many calories in a bell pepper compares to other vegetables provides valuable context for meal planning. Bell peppers sit comfortably among the lowest-calorie vegetable options:

Vegetable	Calories (Per 100g)	Water Content	Carbohydrates (g)
Bell Pepper	20-25	92%	4.6-5.2
Cucumber	15	95%	3.6
Zucchini	17	94%	3.1
Broccoli	34	90%	7.0
Carrot	41	88%	9.6

Practical Applications for Calorie-Conscious Eating

Knowing the exact calories in a bell pepper allows for precise dietary planning. These versatile vegetables can enhance meals without significantly impacting daily caloric intake:

For those tracking calories in bell peppers for weight loss, consider these practical applications:

• Add sliced bell peppers to omelets for color and crunch with minimal calorie addition
• Use bell pepper strips as a vehicle for healthy dips like hummus instead of higher-calorie crackers
• Include diced bell peppers in stir-fries to increase volume and nutrition without adding substantial calories
• Create stuffed bell peppers using lean proteins and whole grains for a balanced, satisfying meal

Nutritional Science Behind Bell Pepper Benefits

The nutritional value of bell peppers beyond calories reveals why they're considered a superfood in many dietary approaches. Research shows that bell peppers' unique combination of nutrients provides several health benefits:

Studies published in the Journal of Agricultural and Food Chemistry indicate that the vitamin C in bell peppers remains relatively stable during typical cooking methods, unlike many other vegetables where heat destroys this nutrient. Additionally, the carotenoids in red and yellow bell peppers are fat-soluble, meaning their absorption increases when consumed with healthy fats like olive oil or avocado.

For individuals monitoring calories in red bell pepper versus green bell pepper, it's worth noting that while red varieties contain slightly more calories (about 6 more per medium pepper), they also deliver significantly higher amounts of beneficial compounds like beta-carotene and lycopene due to their extended ripening period on the plant.

Maximizing Nutritional Benefits While Tracking Calories

When incorporating bell peppers into your diet while monitoring calories in bell peppers for meal planning, consider these evidence-based strategies:

1. Raw consumption: Eating bell peppers raw preserves maximum vitamin C content, though cooking enhances absorption of certain carotenoids
2. Color rotation: Consuming different colored bell peppers throughout the week provides a broader spectrum of phytonutrients
3. Pairing with healthy fats: Combining bell peppers with sources of healthy fat increases absorption of fat-soluble vitamins
4. Portion awareness: While low in calories, be mindful of serving sizes when adding to dishes with higher-calorie components

Common Misconceptions About Bell Pepper Nutrition

Several myths persist regarding calories in bell peppers and nutritional facts. Let's address the most common misconceptions:

• Myth: All bell pepper colors have identical nutritional profiles
  Fact: As bell peppers ripen from green to red, their sugar content increases slightly (adding about 6 calories), but they also develop significantly higher levels of antioxidants and vitamins
• Myth: Cooking destroys all nutritional value in bell peppers
  Fact: While vitamin C decreases with cooking, certain antioxidants like carotenoids become more bioavailable when cooked
• Myth: Bell peppers contribute significantly to daily carbohydrate intake
  Fact: With only 4.6-5.2 grams of carbohydrates per 100g, bell peppers are an excellent low-carb vegetable option

How many calories are in a medium bell pepper?

A medium raw bell pepper (approximately 119 grams) contains between 24-30 calories, depending on the color. Green bell peppers typically have about 24 calories, while red and yellow varieties contain closer to 30 calories due to slightly higher sugar content as they ripen.

Are bell peppers good for weight loss?

Yes, bell peppers are excellent for weight loss due to their very low calorie density and high water and fiber content. With only 20-25 calories per 100 grams and 92% water content, they add volume and nutrients to meals without significant caloric impact, helping you feel full while maintaining a calorie deficit.

Do different colored bell peppers have different calorie counts?

Yes, different colored bell peppers have slightly different calorie counts. A medium green bell pepper contains about 24 calories, while red and yellow varieties contain approximately 30 and 28 calories respectively. The difference comes from increased sugar content as peppers ripen from green to red, though the variation is minimal and shouldn't affect most dietary plans.

How do bell peppers compare to other vegetables in terms of calories?

Bell peppers are among the lowest-calorie vegetables, with 20-25 calories per 100 grams. They contain slightly more calories than cucumbers (15 cal/100g) and zucchini (17 cal/100g), but fewer than carrots (41 cal/100g) and broccoli (34 cal/100g). Their advantage lies in exceptional nutrient density relative to their calorie content.

Does cooking bell peppers change their calorie content?

Cooking does not significantly change the calorie content of bell peppers. Whether raw or cooked, a medium bell pepper maintains its 24-30 calorie range. However, cooking methods can affect nutrient availability - while vitamin C decreases with heat, certain antioxidants like carotenoids become more bioavailable when cooked, especially when prepared with healthy fats.