Calories in a Green Pepper: Exact Count & Nutrition Facts

A medium raw green bell pepper (approximately 119 grams) contains about 24 calories. For precise nutritional planning, green peppers provide roughly 20 calories per 100 grams, making them an excellent low-calorie addition to any diet.

When tracking your daily calorie intake, understanding the exact nutritional value of common vegetables like green peppers is essential. This crunchy, versatile vegetable offers more than just minimal calories—it's packed with valuable nutrients while remaining one of the lowest-calorie food options available.

Nutritional Breakdown of Green Peppers

Green bell peppers aren't just low in calories—they deliver impressive nutritional value relative to their energy content. Understanding the complete nutritional profile helps put those 24 calories into proper context.

Nutrient	Amount per Medium Pepper (119g)	Percent Daily Value
Calories	24	1%
Total Fat	0.1g	0%
Carbohydrates	5.9g	2%
Dietary Fiber	2.2g	8%
Sugars	3.2g	-
Protein	1.2g	2%
Vitamin C	95mg	106%
Vitamin A	313IU	6%
Vitamin B6	0.2mg	10%
Potassium	210mg	6%

Calorie Content Across Different Serving Sizes

The calorie count in green peppers varies based on portion size. Whether you're meal prepping or tracking every calorie, these measurements provide precise information for various serving sizes:

• 1 cup sliced (about 150g): 28 calories
• 1 ounce (28g): 5 calories
• Small pepper (about 83g): 17 calories
• Large pepper (about 200g): 40 calories
• 100 grams: 20 calories

This makes green peppers one of the most calorie-efficient vegetables you can add to your diet. Their high water content (approximately 92%) contributes significantly to their low energy density while providing satisfying volume.

Green Peppers Compared to Other Bell Pepper Varieties

Many people wonder if different colored bell peppers have varying calorie counts. The truth is that color differences primarily reflect ripeness rather than significant nutritional changes:

• Green peppers: 24 calories per medium pepper (least ripe)
• Yellow peppers: 26 calories per medium pepper
• Orange peppers: 27 calories per medium pepper
• Red peppers: 31 calories per medium pepper (most ripe)

The slight increase in calories as peppers ripen comes from developing natural sugars. However, the difference is minimal—less than 10 calories between green and red peppers of the same size. The more significant nutritional difference is in vitamin content, with riper peppers containing higher levels of certain antioxidants and vitamins.

Health Benefits Beyond Calorie Count

While the low calorie content of green peppers makes them ideal for weight management, their nutritional benefits extend far beyond just being low energy:

• Vitamin C powerhouse: One medium green pepper provides over 100% of your daily vitamin C needs, supporting immune function and skin health
• Fiber content: With 2.2 grams of fiber per medium pepper, they support digestive health and help maintain stable blood sugar levels
• Antioxidant properties: Contain lutein, zeaxanthin, and other compounds that protect against cellular damage
• Low glycemic impact: Their minimal effect on blood sugar makes them suitable for diabetes management

These benefits make green peppers not just a low-calorie option but a genuinely nutrient-dense food choice. Their versatility in cooking—from raw in salads to roasted in main dishes—means you can enjoy these benefits in numerous ways without getting bored.

Practical Ways to Incorporate Green Peppers

Adding green peppers to your diet is simple and can enhance both flavor and nutrition without significantly impacting your calorie budget:

• Replace higher-calorie sandwich ingredients with sliced green peppers for crunch
• Add diced peppers to omelets or scrambled eggs for minimal additional calories
• Use as a vehicle for healthy dips like hummus or Greek yogurt-based dips
• Include in stir-fries where they absorb flavors while maintaining their low-calorie profile
• Stuff with lean proteins and whole grains for a complete, satisfying meal

For those following specific dietary approaches like keto, Mediterranean, or plant-based diets, green peppers offer compatibility with multiple eating patterns due to their low carbohydrate content and high nutrient density.

Storage Tips to Maintain Freshness and Nutrition

Proper storage preserves both the crisp texture and nutritional value of green peppers:

• Store whole peppers in the crisper drawer of your refrigerator
• Keep them in a plastic bag with small holes for air circulation
• Do not wash until ready to use to prevent premature spoilage
• Whole peppers typically stay fresh for 1-2 weeks when properly stored
• Cut peppers should be stored in an airtight container and used within 3-4 days

Interestingly, green peppers continue to ripen after harvest, potentially changing color to yellow or red if left at room temperature. This ripening process slightly increases sugar content and certain nutrients while maintaining the same basic calorie profile.

Frequently Asked Questions

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

One cup of chopped green peppers (approximately 150 grams) contains about 28 calories. This serving size provides roughly 10% of your daily vitamin C needs while adding minimal calories to your meal.

Are green peppers good for weight loss?

Yes, green peppers are excellent for weight loss due to their extremely low calorie density. With only 24 calories per medium pepper and high water and fiber content, they add volume and satisfaction to meals without significant calorie impact. Their high vitamin C content may also support metabolic health.

Do cooked green peppers have the same calorie count as raw?

The calorie count remains virtually identical whether green peppers are raw or cooked. Cooking may slightly reduce water content, concentrating nutrients per gram, but the overall calorie difference is negligible. A medium cooked green pepper still contains approximately 24 calories.

How do green peppers compare to other vegetables in calorie content?

Green peppers are among the lowest-calorie vegetables available. They contain slightly more calories than cucumbers (16 calories per cup) but fewer than carrots (50 calories per cup). Compared to starchy vegetables like potatoes (160 calories per medium potato), green peppers offer significantly fewer calories with comparable volume.

Can I eat green peppers on a low-carb diet?

Absolutely. Green peppers contain only 5.9 grams of carbohydrates per medium pepper, with 2.2 grams coming from fiber. This results in just 3.7 grams of net carbs, making them suitable for most low-carb and ketogenic diet plans when consumed in reasonable portions.