Bell Pepper Calories: Exact Count Per Color & Serving Size

By Maya Gonzalez
Bell Pepper Calories: Exact Count Per Color & Serving Size
A medium raw bell pepper (approximately 119 grams) contains just 24 calories, making it an exceptionally low-calorie vegetable perfect for health-conscious diets. This calorie count applies to all colors of bell peppers, though nutritional profiles vary slightly between green, red, yellow, and orange varieties.

When tracking your daily nutrition, understanding the exact caloric 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, bell peppers offer remarkable nutritional value with minimal calorie impact.

Nutritional Profile of Bell Peppers by Color

Bell peppers come in various colors, each with slightly different nutritional compositions while maintaining similar calorie counts. The primary difference lies in their vitamin content rather than caloric value.

Color Calories (per 100g) Key Nutritional Differences
Green 20 Lower in vitamin C and beta-carotene compared to riper varieties
Red 31 Highest in vitamin C (nearly 3x green peppers) and beta-carotene
Yellow 32 Rich in vitamin C and carotenoids, slightly sweeter than green
Orange 29 High in beta-cryptoxanthin, a carotenoid with antioxidant properties

Understanding Serving Sizes and Calorie Counts

When considering how many calories in a bell pepper, it's crucial to understand standard serving sizes:

  • One medium bell pepper (119g): 24 calories
  • One cup of chopped bell peppers (149g): 30-37 calories
  • 100 grams of raw bell pepper: 20-31 calories depending on color
  • One ounce (28g): approximately 5-6 calories

The slight variation in calories between colors comes from differences in sugar content as peppers ripen. Red and yellow bell peppers, being fully ripe, contain slightly more natural sugars than green peppers, which explains their marginally higher calorie count per 100g.

Beyond Calories: The Complete Nutritional Value

While the low calorie count makes bell peppers ideal for weight management, their true nutritional value extends far beyond just being low-calorie. A medium bell pepper provides:

  • Nearly 150% of your daily vitamin C requirement (especially red peppers)
  • Approximately 10% of daily vitamin A needs
  • 2 grams of dietary fiber (8% of daily value)
  • Minimal fat content (less than 0.5g)
  • Less than 6 grams of carbohydrates
  • Essential minerals including potassium and folate

These nutritional benefits make bell peppers an excellent addition to any diet focused on how many calories in bell peppers for weight loss strategies. Their high water content (92%) and fiber contribute to satiety while adding minimal calories.

Practical Applications in Healthy Eating

Understanding calories in red bell pepper vs green can help you make informed choices based on your nutritional goals. While the caloric difference is minimal, red peppers offer significantly more vitamins. Here are practical ways to incorporate bell peppers into your diet:

  • Add sliced bell peppers to salads for crunch without significant calorie impact
  • Use as low-calorie pizza toppings instead of higher-calorie options
  • Stuff bell peppers with lean proteins and whole grains for a balanced meal
  • Create colorful stir-fries where bell peppers form the vegetable base
  • Blend into sauces and soups to add nutrients without altering flavor significantly

For those specifically tracking how many calories in a cup of bell peppers, remember that one cup of chopped peppers contains approximately 30-37 calories, making them an excellent volume food for those practicing calorie-controlled eating.

Common Misconceptions About Bell Pepper Nutrition

Several misconceptions exist about bell pepper nutrition that deserve clarification:

  • Myth: Different colored bell peppers are different species
    Fact: They're the same plant at different ripeness stages, which explains the similar calorie counts
  • Myth: Cooking significantly alters bell pepper calories
    Fact: Cooking may slightly concentrate sugars through water loss, but the caloric difference remains negligible
  • Myth: Bell peppers are high in sugar
    Fact: A medium bell pepper contains only about 5 grams of natural sugars

When comparing bell pepper nutrition facts per 100g across colors, the most significant differences appear in vitamin content rather than calories or macronutrients.

Incorporating Bell Peppers Into Your Dietary Plan

For individuals tracking their nutrition, bell peppers offer exceptional flexibility. Their low calorie density means you can eat generous portions while staying within calorie goals. Consider these strategies:

  • Replace higher-calorie ingredients with bell peppers in recipes
  • Use bell peppers as edible containers for dips instead of crackers
  • Create colorful vegetable blends where bell peppers form the base
  • Add to omelets and egg dishes for flavor without significant calorie addition
  • Include in meal prep containers as a ready-to-eat, low-calorie snack option

Understanding the precise how many carbs in a bell pepper count (approximately 6g per medium pepper) helps those following specific carbohydrate-restricted diets make informed choices while still enjoying flavorful, nutrient-dense foods.

How many calories are in a whole red bell pepper?

A medium whole red bell pepper (approximately 119 grams) contains about 31 calories. The slight increase compared to green peppers comes from higher natural sugar content as the pepper ripens, but the difference is minimal in practical dietary terms.

Are bell peppers good for weight loss?

Yes, bell peppers are excellent for weight loss due to their extremely low calorie density (only 20-31 calories per 100g), high water content (92%), and fiber content. They provide volume and nutrients with minimal calories, helping you feel full while staying within calorie goals.

Do different colored bell peppers have different calorie counts?

Yes, but the differences are minimal. Green bell peppers have about 20 calories per 100g, while red, yellow, and orange varieties range from 29-32 calories per 100g. The slight increase in riper peppers comes from higher natural sugar content, but the difference in a typical serving is negligible for most dietary purposes.

How many calories are in a cup of chopped bell peppers?

One cup of chopped bell peppers (approximately 149 grams) contains between 30-37 calories, depending on the color. This makes them an excellent low-calorie addition to salads, stir-fries, and other dishes where you want to add volume and nutrients without significant calorie impact.

Does cooking bell peppers change their calorie content?

Cooking doesn't significantly change the calorie content of bell peppers. While some water loss during cooking might slightly concentrate the natural sugars, the caloric difference remains negligible. A cooked bell pepper will still contain approximately the same calories as when raw, making them equally suitable for calorie-conscious diets regardless of preparation method.

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.