Yellow Bell Pepper Calories: 37 in a Medium Pepper

A medium yellow bell pepper (120g) contains just 37 calories, making it an exceptionally low-calorie vegetable packed with essential nutrients. This vibrant pepper provides 158% of your daily vitamin C needs while delivering fiber, antioxidants, and virtually no fat.

Curious about how this colorful vegetable fits into your healthy eating plan? Whether you're tracking macros, managing weight, or simply looking to boost your nutrition, understanding the precise caloric value of yellow bell peppers helps you make informed food choices without sacrificing flavor or satisfaction.

Why Yellow Bell Pepper Calories Matter for Your Diet

Yellow bell peppers represent one of nature's most efficient nutrient delivery systems. With only 30 calories per 100 grams, they offer exceptional nutritional density that supports various dietary goals. Registered dietitians consistently recommend incorporating colorful bell peppers into meal plans because they provide substantial volume and satisfaction with minimal caloric impact. This makes them particularly valuable for weight management strategies where calorie awareness matters without compromising on nutrient intake.

Exact Calorie Count Across Serving Sizes

Understanding precise measurements helps when tracking your nutritional intake. The USDA FoodData Central database provides these verified calorie counts for raw yellow bell peppers:

Serving Size	Calories	Carbohydrates	Fiber
1 cup, chopped (150g)	49	11.5g	3.1g
1 medium pepper (120g)	37	9.2g	2.5g
100 grams	31	7.7g	2.1g

These values come directly from the USDA FoodData Central database, the gold standard for nutritional information in the United States. The fiber content significantly contributes to the pepper's low net carb count, making it suitable for various dietary approaches including keto and diabetic meal planning.

Yellow vs. Other Colored Bell Peppers: Nutritional Comparison

While all bell peppers share similar nutritional profiles, subtle differences exist between colors. As bell peppers ripen from green to yellow to red, their nutritional composition changes:

Nutrient (per 100g)	Green Bell Pepper	Yellow Bell Pepper	Red Bell Pepper
Calories	20	31	31
Vitamin C	80mg (133% DV)	183mg (305% DV)	190mg (317% DV)
Vitamin A	313 IU	3,225 IU	3,726 IU
Antioxidants	Moderate	High	Highest

Yellow bell peppers contain significantly more vitamin C than their green counterparts, though slightly less than fully ripe red peppers. The ripening process increases sugar content slightly (explaining the higher calorie count compared to green peppers), but dramatically boosts antioxidant levels. According to research published in the Journal of Agricultural and Food Chemistry, the carotenoid content in yellow peppers provides potent anti-inflammatory benefits.

Practical Ways to Enjoy Yellow Bell Peppers Without Counting Calories

The beauty of yellow bell peppers lies in their versatility. Here's how to maximize their culinary potential while maintaining awareness of portion sizes:

• Raw in salads: Add 1 cup chopped (49 calories) to boost volume and nutrients without significantly increasing calorie count
• Stuffed peppers: Use half a medium pepper (18 calories) as an edible container for lean protein fillings
• Roasted vegetable medley: Combine with other low-calorie vegetables like zucchini and mushrooms for a flavorful side dish
• Stir-fries: Add 1 cup sliced (49 calories) to increase vegetable content in Asian-inspired dishes
• Healthy dips: Slice into strips (37 calories per medium pepper) for pairing with hummus or Greek yogurt-based dips

Professional chefs like those at the James Beard Foundation recommend roasting yellow bell peppers to concentrate their natural sweetness, which enhances flavor without adding calories. This technique makes smaller portions feel more satisfying, supporting mindful eating practices.

How Cooking Methods Affect Calorie Content

While raw yellow bell peppers maintain their precise nutritional profile, cooking methods can influence both calorie density and nutrient availability:

• Raw consumption: Preserves maximum vitamin C content but may be harder to digest for some individuals
• Roasting: Concentrates natural sugars slightly but increases bioavailability of carotenoids by breaking down cell walls
• Steaming: Maintains most nutrients while improving digestibility with minimal impact on calorie count
• Sautéing: Adds calories only if oil is used (1 teaspoon olive oil adds 40 calories)

A study from the International Journal of Food Science & Technology found that moderate cooking actually enhances the antioxidant capacity of yellow bell peppers despite minor vitamin C loss. This demonstrates that both raw and cooked preparations offer valuable nutritional benefits with minimal caloric impact.

Beyond Calories: The Complete Nutritional Profile

While calorie count matters for many people, yellow bell peppers deliver remarkable nutritional value beyond just energy content. A single medium pepper provides:

• 158% of your daily vitamin C requirement - crucial for immune function and skin health
• 15% of vitamin B6 - supports metabolism and brain health
• 10% of vitamin K1 - essential for blood clotting and bone health
• 8% of potassium - helps regulate blood pressure
• Significant amounts of vitamin E and multiple carotenoids including lutein and zeaxanthin

This impressive nutrient density explains why registered dietitians consistently recommend yellow bell peppers as a foundational vegetable in balanced diets. The combination of fiber, vitamins, and antioxidants supports multiple aspects of health while contributing minimally to daily calorie intake.

Common Questions About Yellow Bell Pepper Nutrition

Understanding the nuances of yellow bell pepper nutrition helps you make the most of this vibrant vegetable in your daily eating habits.

Are yellow bell peppers good for weight loss?

Yes, yellow bell peppers are excellent for weight loss diets. With only 37 calories per medium pepper and 2.5g of fiber, they provide substantial volume and satisfaction with minimal caloric impact. The high water content (92%) and fiber help you feel full longer, reducing overall calorie intake while delivering essential nutrients.

How do yellow bell peppers compare to other vegetables in calories?

Yellow bell peppers (31 calories per 100g) are slightly higher in calories than cucumbers (15 cal) or celery (16 cal) but significantly lower than starchy vegetables like potatoes (77 cal). They offer superior nutrient density compared to many low-calorie vegetables, providing substantially more vitamin C than broccoli (89 cal per 100g) and more carotenoids than green beans (31 cal).

Does the sugar content in yellow bell peppers affect the calorie count?

Yellow bell peppers contain natural sugars (about 4.2g per medium pepper) which contribute to their slightly higher calorie count compared to green peppers. However, this sugar comes with 2.5g of fiber, resulting in only 6.7g of net carbs. The glycemic load remains very low (2), making them suitable for most dietary approaches including diabetic meal planning.

Can I eat yellow bell peppers on a keto diet?

Yes, yellow bell peppers can fit within a keto diet in moderation. One-quarter of a medium pepper (about 30g) contains approximately 2g net carbs, which can fit within daily carb limits for many keto practitioners. For strict keto (20g net carbs daily), limit to half a pepper (4.6g net carbs) per serving. Red peppers have slightly more carbs, while green peppers have fewer.