Pepper Calories: Exact Counts by Type (2024 Data)

A medium raw bell pepper contains approximately 24-30 calories, varying by color: red (31), yellow (32), orange (30), and green (24). A single jalapeño pepper has about 4 calories, while a habanero contains roughly 12 calories. These values are for raw peppers without added ingredients.

Understanding the precise calorie content of peppers helps with meal planning and dietary management. This comprehensive guide breaks down calorie counts by pepper variety, explains nutritional context, and provides practical information for health-conscious eaters.

Calorie Breakdown by Pepper Type

Pepper varieties differ significantly in calorie content. The USDA National Nutrient Database provides standardized measurements that help track nutritional intake accurately. Below is a detailed comparison of common pepper types:

Pepper Type	Size	Calories	Carbohydrates (g)	Protein (g)
Green Bell Pepper	Medium (119g)	24	5.9	1.2
Red Bell Pepper	Medium (119g)	31	7.2	1.5
Yellow Bell Pepper	Medium (119g)	32	7.5	1.5
Jalapeño Pepper	Medium (14g)	4	0.9	0.2
Habanero Pepper	Medium (8g)	12	2.9	0.5
Cayenne Pepper	1 tsp (0.8g)	6	1.4	0.3

Factors That Affect Pepper Calorie Counts

Several variables influence the exact calorie content when determining how many calories in a pepper. Understanding these factors helps create more accurate meal plans.

Size and Weight Variations

Pepper sizes vary considerably between grocery stores and growing seasons. A small bell pepper might weigh 90g (18 calories), while an extra-large specimen could reach 200g (40 calories). When tracking calories in bell peppers for weight loss, weighing your produce provides the most accurate measurement.

Preparation Methods

How you prepare peppers significantly impacts their calorie density:

• Raw peppers: Maintain lowest calorie count (24-32 calories per medium bell pepper)
• Grilled or roasted: Calories remain similar, though water loss may concentrate nutrients
• Stuffed peppers: Can increase to 150-300 calories depending on filling
• Pepper-based sauces: Hot sauce contains minimal calories (1-5 per serving), while cream-based pepper sauces add significant calories

Nutritional Value Beyond Calories

Peppers offer impressive nutritional benefits that extend far beyond their low calorie count. A medium red bell pepper delivers 169% of your daily vitamin C requirement and 15% of vitamin A. The calorie to nutrient ratio makes peppers an excellent choice for nutrient-dense eating.

When considering how many calories in a pepper versus nutritional payoff, bell peppers stand out for their vitamin content:

• Vitamin C: Red peppers contain nearly 3x more than green varieties
• Vitamin A: Increases as peppers ripen from green to red
• Vitamin B6: Supports metabolism and brain health
• Fiber: Approximately 2.5g per medium pepper (10% of daily needs)

Peppers in Dietary Planning

For those tracking calories in bell peppers for weight loss, these vegetables offer significant advantages. Their high water content (92%) and fiber create satiety with minimal calories. Adding sliced bell peppers to meals increases volume without substantially increasing calorie counts.

Nutritionists often recommend peppers for specific dietary approaches:

• Keto diets: Green bell peppers (2g net carbs per 50g) fit better than riper varieties
• Diabetes management: Low glycemic index (15) makes peppers suitable for blood sugar control
• Weight loss plans: 24 calories per green pepper provides crunch and flavor without excess calories

Common Misconceptions About Pepper Calories

Several myths persist about pepper nutrition. Some believe spicy peppers like jalapeños have more calories than sweet varieties, but heat comes from capsaicin, not caloric content. A medium jalapeño contains only 4 calories, making calories in a jalapeño pepper negligible in most diets.

Another misconception suggests cooking peppers destroys all nutritional value. While vitamin C decreases with heat exposure, other antioxidants like carotenoids become more bioavailable when cooked. The calorie count remains stable regardless of preparation method.

Practical Tips for Using Peppers

Maximize the nutritional benefits of peppers with these evidence-based strategies:

• Store whole peppers in the crisper drawer for up to 2 weeks to maintain freshness and nutrient content
• Cut peppers just before use to preserve vitamin C, which degrades when exposed to air
• Pair peppers with healthy fats like olive oil to increase absorption of fat-soluble vitamins
• Add bell peppers to salads, omelets, or stir-fries for flavor without significant calorie addition

Comparing Peppers to Other Vegetables

When evaluating calories in a pepper versus other produce, peppers rank among the lowest-calorie vegetables. A medium bell pepper contains fewer calories than an equal portion of carrots (30 calories) or beets (35 calories), while providing superior vitamin C content. Understanding pepper calorie count by color helps select varieties that match specific nutritional goals.

How many calories in a red bell pepper?

A medium raw red bell pepper (119g) contains approximately 31 calories. This serving provides 169% of the daily recommended vitamin C intake and 15% of vitamin A, making it exceptionally nutrient-dense for its calorie count.

Do different colored bell peppers have different calorie counts?

Yes, calorie counts vary slightly by color due to sugar content differences. Green bell peppers contain about 24 calories per medium pepper, while red, yellow, and orange varieties range from 30-32 calories. The difference comes from increased sugar as peppers ripen, but all remain extremely low-calorie options.

Are jalapeños high in calories?

No, jalapeños are very low in calories. A single medium jalapeño pepper (14g) contains only about 4 calories. Even when consuming multiple peppers, the calorie count remains minimal, making them an excellent addition to calorie-conscious diets.

Does cooking peppers increase their calorie content?

Cooking doesn't significantly change the calorie content of peppers. Raw green bell pepper calories remain around 24 per medium pepper whether grilled, roasted, or sautéed. However, adding oils, butter, or other ingredients during cooking will increase the total calories of the prepared dish.

Can peppers help with weight loss?

Yes, peppers are excellent for weight loss due to their low calorie density and high water and fiber content. With only 24 calories per medium green bell pepper and 92% water content, they add volume and nutrients to meals without significant calories. Their fiber content also promotes satiety, helping control overall calorie intake.