Red Bell Pepper Calories: 37 in a Medium Pepper (Fact Checked)

A medium raw red bell pepper (approximately 119 grams) contains 37 calories. This vibrant vegetable is exceptionally low in calories while offering substantial nutritional benefits, making it an excellent choice for health-conscious eaters and those monitoring their calorie intake.

When tracking your daily nutrition, understanding the precise calorie content of common vegetables like red bell peppers is essential. This comprehensive guide provides accurate nutritional information based directly on USDA FoodData Central measurements, ensuring you have reliable data for your dietary planning.

Nutritional Profile of Red Bell Peppers

Red bell peppers aren't just low in calories—they're nutritional powerhouses packed with vitamins and antioxidants. The transition from green to red indicates full ripeness, which significantly increases their nutrient density compared to less mature varieties.

Nutrient	Amount per Medium Pepper (119g)	Percent Daily Value
Calories	37	2%
Total Fat	0.3g	0%
Carbohydrates	8.9g	3%
Dietary Fiber	2.5g	9%
Sugar	5.2g	n/a
Protein	1.5g	3%
Vitamin C	190mg	211%
Vitamin A	3134IU	63%
Vitamin B6	0.4mg	21%
Vitamin K	8.3mcg	7%
Potassium	322mg	9%

Understanding Serving Sizes and Calorie Variations

The calorie count for red bell peppers varies based on size and preparation method. While a medium pepper contains approximately 37 calories, understanding different measurements helps with precise dietary tracking:

• Per 100 grams: 31 calories
• Per cup, chopped (150g): 46 calories
• Per large pepper (186g): 58 calories
• Per small pepper (85g): 26 calories

Cooking methods also affect the calorie density. Roasting or grilling doesn't significantly change the calorie content, though some water loss may concentrate nutrients slightly. Avoid adding oils or fats when preparing red bell peppers if you're strictly monitoring calories.

Red Bell Pepper vs. Other Color Varieties

While all bell peppers are low-calorie options, there are slight nutritional differences between colors due to their ripeness stage:

Pepper Color	Calories (Medium Pepper)	Key Nutritional Differences
Red	37	Highest in vitamin C and beta-carotene; twice as much vitamin C as green peppers
Yellow	36	High in vitamin C and carotenoids; slightly sweeter than green
Orange	36	Rich in beta-cryptoxanthin; intermediate ripeness between yellow and red
Green	30	Lowest in calories but also lowest in vitamins; harvested before full ripeness

Health Benefits Beyond Calorie Count

Red bell peppers offer remarkable health advantages that extend far beyond their low-calorie profile. Their vibrant red color comes from carotenoids, particularly beta-carotene, which converts to vitamin A in the body. This makes red bell peppers one of the best vegetable sources for both vitamin C and vitamin A.

The high vitamin C content in red bell peppers (211% of your daily needs in one medium pepper) supports immune function, skin health, and iron absorption. Additionally, the antioxidants in red bell peppers, including capsanthin and quercetin, provide anti-inflammatory benefits and may help reduce the risk of chronic diseases.

For those following specific dietary patterns, red bell peppers are naturally:

• Low FODMAP in appropriate portions
• Keto-friendly (low in net carbs)
• Vegan and vegetarian compatible
• Gluten-free
• Whole30 approved

Incorporating Red Bell Peppers Into Your Diet

With their sweet flavor and crisp texture, red bell peppers easily enhance various dishes without significantly impacting your daily calorie count. Here are practical ways to include them in your meals:

• Add raw slices to salads for crunch and color
• Stuff with lean protein and whole grains for a low-calorie meal
• Include in vegetable stir-fries (use minimal oil)
• Blend into sauces and salsas for natural sweetness
• Roast and add to omelets or frittatas
• Create colorful kebabs with other vegetables and lean proteins

For meal preppers tracking calories in red bell pepper recipes, remember that one medium pepper adds only 37 calories to your dish while contributing significant volume, fiber, and nutrients—helping you feel satisfied with fewer overall calories.

Storage Tips for Maximum Freshness and Nutrition

To maintain the nutritional value and crispness of your red bell peppers:

• Store whole peppers in the crisper drawer of your refrigerator
• Keep them in a plastic bag with small holes for airflow
• Use within 1-2 weeks for optimal freshness and nutrient retention
• Wash only immediately before use to prevent premature spoilage
• Consider freezing chopped peppers for cooked dishes if you can't use them fresh

Proper storage preserves the vitamin C content, which can degrade when exposed to air, light, and heat over time.

Frequently Asked Questions

How many calories in a cup of red bell peppers?

One cup of chopped red bell peppers (approximately 150 grams) contains about 46 calories. This serving provides 267% of the daily recommended value for vitamin C and 79% for vitamin A, making it an exceptionally nutrient-dense, low-calorie food choice.

Are red bell peppers good for weight loss?

Yes, red bell peppers are excellent for weight loss due to their low calorie density (only 31 calories per 100g) and high fiber content. The combination of volume, fiber, and water content helps you feel full while consuming relatively few calories. With 2.5g of fiber per medium pepper, they support digestion and help maintain stable blood sugar levels, which can prevent cravings and overeating.

Do cooked red bell peppers have the same calories as raw?

The calorie content remains virtually identical whether red bell peppers are consumed raw or cooked. A medium raw red bell pepper contains 37 calories, and the same pepper cooked without added fats contains approximately the same amount. However, cooking can cause some water loss, which might slightly concentrate nutrients. Be mindful that adding oils, butter, or sauces during cooking will increase the total calorie count significantly.

How does the sugar content in red bell peppers affect the calorie count?

Red bell peppers contain natural sugars (about 5.2g per medium pepper), which contribute to their calorie content since sugar provides 4 calories per gram. However, this natural sugar comes packaged with fiber, water, and essential nutrients, making it a healthy source of carbohydrates. The fiber content (2.5g per pepper) helps slow sugar absorption, preventing blood sugar spikes. For comparison, the sugar in a medium red bell pepper is less than half the sugar found in a small apple.

Can I eat red bell peppers on a low-carb diet?

Yes, red bell peppers are suitable for most low-carb diets. A medium red bell pepper contains approximately 8.9g of total carbohydrates, with 2.5g coming from fiber, resulting in 6.4g of net carbs. This makes them acceptable in moderate portions for keto and other low-carb eating plans. Their high nutrient density provides valuable vitamins and antioxidants while contributing relatively few net carbs to your daily total.