Bell Pepper Calories: 24 Calories in a Medium Pepper (Fact Check)

By Maya Gonzalez
Bell Pepper Calories: 24 Calories in a Medium Pepper (Fact Check)
A medium raw bell pepper (approximately 119 grams) contains just 24 calories. This makes bell peppers an excellent low-calorie vegetable option for those monitoring their daily caloric intake while seeking nutrient-dense foods.

When tracking your daily nutrition, understanding the precise calorie content of common vegetables like bell peppers is essential. Whether you're managing weight, following a specific diet plan, or simply making healthier food choices, having accurate nutritional information at your fingertips helps you make informed decisions.

Calorie Content by Bell Pepper Size and Color

Bell peppers come in various colors—red, yellow, orange, and green—each with slightly different nutritional profiles. While the calorie count remains remarkably consistent across colors, the vitamin content varies significantly.

Bell Pepper Type Weight Calories Key Nutrients
Medium raw bell pepper (any color) 119g 24 Vitamin C, Vitamin A
Per 100g serving 100g 20 Vitamin C, Vitamin A
1 cup chopped bell pepper 158g 32 Vitamin C, Vitamin A, Vitamin B6
Small bell pepper 74g 15 Vitamin C
Large bell pepper 186g 39 Vitamin C, Vitamin A, Folate

Why Bell Peppers Are Nutrition Powerhouses

Despite their low calorie count, bell peppers deliver impressive nutritional benefits that make them valuable additions to any diet. The calorie content of bell peppers remains consistent across varieties, but their phytonutrient profiles differ:

  • Red bell peppers contain nearly 11 times more beta-carotene and 1.5 times more vitamin C than green varieties. As peppers ripen from green to red, their sugar content increases slightly (from 2.2g to 4.2g per 100g), though total calories remain virtually unchanged.
  • Yellow and orange bell peppers fall nutritionally between green and red varieties, offering higher vitamin C content than green but less than red peppers.
  • Green bell peppers, harvested earlier, have a slightly bitter taste but contain excellent amounts of vitamin K and folate.

Understanding Serving Sizes for Calorie Tracking

When incorporating bell peppers into your meal planning, understanding proper serving sizes helps maintain accurate calorie tracking. Many people wonder how many calories in a cup of bell peppers when preparing recipes. One cup of chopped bell peppers (approximately 158g) contains about 32 calories.

This serving provides:

  • 158% of your daily vitamin C needs
  • 29% of vitamin A requirements
  • 16% of vitamin B6
  • 4 grams of natural sugars
  • 3 grams of dietary fiber

Bell Peppers in Weight Management and Healthy Eating

For those asking are bell peppers good for weight loss, the answer is a resounding yes. Their extremely low calorie density (0.25 calories per gram) means you can eat a substantial volume without significantly impacting your daily calorie budget. This makes bell peppers ideal for:

  • Adding volume to meals without excess calories
  • Creating satisfying snacks (bell pepper strips with hummus)
  • Enhancing stir-fries and salads with minimal calorie addition
  • Providing natural sweetness without added sugars

Compared to other common vegetables, bell peppers offer a favorable nutritional profile. While celery (16 calories per 100g) has slightly fewer calories, bell peppers provide dramatically more vitamins and antioxidants. Carrots (41 calories per 100g) contain nearly double the calories of bell peppers with less vitamin C.

Maximizing Nutritional Benefits

To get the most nutritional value from bell peppers while maintaining their low-calorie advantage:

  • Eat them raw when possible to preserve vitamin C content
  • Pair red bell peppers with healthy fats (like avocado) to enhance absorption of fat-soluble vitamins
  • Avoid overcooking, which can reduce vitamin content
  • Store properly in the refrigerator crisper drawer to maintain freshness and nutrient density

When tracking your daily nutrition, remember that preparation methods affect the final calorie count. Roasted bell peppers maintain similar calorie content to raw, while stuffed bell peppers or those cooked in oil will have higher calorie values depending on added ingredients.

Practical Applications in Daily Meal Planning

Understanding calorie count of different colored bell peppers helps you make strategic choices based on your nutritional goals. For example:

  • For maximum vitamin C: Choose red bell peppers (190mg per medium pepper vs 95mg in green)
  • For lowest sugar content: Green bell peppers have slightly less natural sugar
  • For eye health: Red and yellow varieties provide more beta-carotene

Adding one medium bell pepper to your daily diet contributes only 24 calories while significantly boosting your intake of essential vitamins and antioxidants. This makes bell peppers one of the most nutritionally efficient vegetables you can include in your meals.

Maya Gonzalez

Maya Gonzalez

A Latin American cuisine specialist who has spent a decade researching indigenous spice traditions from Mexico to Argentina. Maya's field research has taken her from remote Andean villages to the coastal communities of Brazil, documenting how pre-Columbian spice traditions merged with European, African, and Asian influences. Her expertise in chili varieties is unparalleled - she can identify over 60 types by appearance, aroma, and heat patterns. Maya excels at explaining the historical and cultural significance behind signature Latin American spice blends like recado rojo and epazote combinations. Her hands-on demonstrations show how traditional preparation methods like dry toasting and stone grinding enhance flavor profiles. Maya is particularly passionate about preserving endangered varieties of local Latin American spices and the traditional knowledge associated with their use.