Bell Pepper Calories: Exact Counts by Color (2024 Data)

A medium-sized raw bell pepper (approximately 119g) contains about 24-30 calories, depending on color and variety. Green bell peppers typically have 24 calories per medium pepper, while red, yellow, and orange varieties contain slightly more at 28-30 calories due to higher sugar content from extended ripening.

When tracking your daily nutrition, knowing the exact calorie content of common vegetables like bell peppers is essential for maintaining a balanced diet. Bell peppers are among the most versatile and nutrient-dense vegetables you can add to your meals, offering exceptional nutritional value with minimal caloric impact.

Calorie Content by Bell Pepper Color

The calorie count in bell peppers varies slightly depending on their color, which corresponds to their ripeness stage. As bell peppers ripen from green to red, yellow, or orange, their sugar content increases slightly, resulting in a marginal calorie difference.

Bell Pepper Color	Medium Pepper (119g)	Per 100g	Per Cup, Sliced (150g)
Green	24 calories	20 calories	30 calories
Red	31 calories	26 calories	39 calories
Yellow/Orange	30 calories	25 calories	38 calories

The data above comes from the USDA FoodData Central database, the most reliable source for standardized nutritional information. These values represent raw bell peppers, as cooking methods can slightly alter the nutritional profile.

Why Color Affects Calorie Content

Green bell peppers are actually unripe versions of what will become red, yellow, or orange peppers. As they continue to grow on the plant and ripen:

• Chlorophyll decreases (reducing green color)
• Carotenoids increase (creating red, yellow, orange pigments)
• Sugar content rises by approximately 10-15%
• Vitamin C and antioxidant levels increase significantly

This natural ripening process explains why red bell peppers contain about 30% more vitamin C and higher levels of beta-carotene than their green counterparts, while adding just a few extra calories.

Serving Size Considerations for Calorie Counting

Understanding proper serving sizes is crucial when incorporating bell peppers into your meal planning:

• One medium bell pepper (119g): 24-31 calories
• One cup of chopped bell peppers (150g): 30-39 calories
• Per 100 grams: 20-26 calories
• One slice (approx. 28g): 5-7 calories

These measurements apply to raw bell peppers. When cooked, bell peppers lose some water content, which concentrates the calories per gram but doesn't significantly change the total calories in a standard serving.

Nutritional Profile Beyond Calories

Bell peppers offer remarkable nutritional density beyond their low calorie count. A medium red bell pepper provides:

• 169% of your daily vitamin C requirement
• 15% of vitamin A (as beta-carotene)
• 8% of vitamin B6
• 4% of potassium
• 2.5 grams of dietary fiber
• Significant amounts of antioxidants like lutein and zeaxanthin

This impressive nutrient profile makes bell peppers an excellent choice for anyone focusing on nutrient density in their diet. The combination of low calories with high vitamin content supports immune function, eye health, and overall wellness.

Comparing Bell Peppers to Other Common Vegetables

When evaluating vegetables for a calorie-conscious diet, bell peppers compare favorably to many alternatives:

• Bell pepper vs cucumber: Bell peppers have slightly more calories (24-31 vs 16 per medium) but significantly more vitamins
• Bell pepper vs zucchini: Similar calorie counts (24-31 vs 27 per medium), but bell peppers offer more vitamin C
• Bell pepper vs carrots: Carrots have more calories (30 vs 24-31 per medium) and sugar, but bell peppers provide more vitamin C

For those following specific dietary plans, bell peppers fit well into most approaches:

• Keto diets: With only 6g net carbs per medium pepper, they're keto-friendly in moderation
• Low-calorie diets: Their high water and fiber content promotes satiety with minimal calories
• Mediterranean diets: A staple ingredient that complements healthy fat sources

Practical Tips for Using Bell Peppers in Your Diet

Maximize both the flavor and nutritional benefits of bell peppers with these practical suggestions:

• Eat them raw to preserve maximum vitamin C content, which degrades with heat
• Pair with healthy fats like olive oil or avocado to enhance absorption of fat-soluble vitamins
• Store whole peppers in the crisper drawer for up to 2 weeks for optimal freshness
• Use different colors in the same dish for a broader spectrum of antioxidants
• Add to omelets, stir-fries, salads, or enjoy as crunchy dippers with hummus

For meal preppers, bell peppers maintain their crisp texture and nutritional value when stored properly, making them ideal for weekly food preparation. Their versatility across cuisines and cooking methods ensures you can enjoy them regularly without dietary boredom.

Frequently Asked Questions

How many calories are in a whole red bell pepper?

A whole medium red bell pepper (approximately 119g) contains about 31 calories. Larger red bell peppers (150g) would contain approximately 39 calories. Red bell peppers have slightly more calories than green varieties due to higher sugar content from extended ripening on the plant.

Are bell peppers good for weight loss?

Yes, bell peppers are excellent for weight loss diets. With only 20-26 calories per 100g, high water content (92%), and 2.5g of fiber per medium pepper, they create satiety with minimal calories. Their high vitamin C content may also support metabolism, and their natural sweetness can satisfy sugar cravings without added calories.

Do cooked bell peppers have more calories than raw?

Cooked bell peppers have slightly more calories per gram than raw because cooking reduces water content, concentrating the nutrients. However, the total calorie count for a standard serving (like one medium pepper) remains virtually identical. A medium raw green bell pepper has 24 calories, while roasted would still contain approximately 24 calories, though the density increases as water evaporates.

How many calories in a cup of bell peppers?

One cup of chopped raw bell peppers (approximately 150g) contains 30-39 calories, depending on color. Green bell peppers have about 30 calories per cup, while red, yellow, and orange varieties contain 38-39 calories per cup. This serving size provides significant amounts of vitamin C, vitamin A, and dietary fiber with minimal caloric impact.

Which color bell pepper has the least calories?

Green bell peppers have the fewest calories, with approximately 24 calories for a medium pepper (119g) compared to 28-31 calories for red, yellow, and orange varieties. This difference occurs because green peppers are harvested earlier in the ripening process, containing less sugar than their fully ripened counterparts. However, the calorie difference is minimal while the nutritional benefits of riper peppers are significantly higher.