Red Pepper Nutrition Facts: Complete Nutritional Profile

By Chef Liu Wei
One medium raw red bell pepper (119g) contains 37 calories, 1.5g protein, 9g carbohydrates, 2.5g fiber, and delivers 169% of the Daily Value for vitamin C, 15% for vitamin A, and significant amounts of vitamin B6, potassium, and antioxidants like lycopene and beta-carotene.

Red bell peppers aren't just vibrant kitchen staples—they're nutritional powerhouses with science-backed health benefits. Unlike their green counterparts, fully ripened red peppers contain nearly 11 times more beta-carotene and double the vitamin C, making them superior for immune support and skin health. This comprehensive nutritional breakdown reveals why registered dietitians consistently recommend incorporating red peppers into daily meals for optimal health.

Close-up view of sliced red bell peppers showing vibrant interior and seeds on wooden cutting board

Nutritional Profile of Red Bell Peppers

Understanding the complete nutritional composition helps maximize health benefits. The following data represents one medium raw red bell pepper (119g), the standard serving size used in dietary research:

Nutrient Amount Daily Value %
Calories 37 2%
Total Fat 0.3g 0%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 9g 3%
Dietary Fiber 2.5g 9%
Sugars 5.5g -
Protein 1.5g 3%
Vitamin C 152mg 169%
Vitamin A 3131IU 15%
Vitamin B6 0.3mg 18%
Potassium 314mg 9%
Folate 37mcg 9%

Key Health Benefits Supported by Research

The exceptional nutritional value of red bell peppers translates to measurable health advantages. Unlike green peppers harvested before ripening, red peppers contain elevated levels of beneficial compounds developed during the extended maturation process.

Vitamin C Powerhouse

With 169% of the Daily Value per serving, red peppers surpass oranges as a vitamin C source. This potent antioxidant:

  • Strengthens immune function by enhancing white blood cell production
  • Promotes collagen synthesis for skin elasticity and wound healing
  • Improves iron absorption from plant-based foods
  • Protects against oxidative stress linked to chronic diseases

Carotenoid-Rich Antioxidant Profile

Red peppers contain significantly higher carotenoid concentrations than green varieties:

  • Lycopene: Associated with reduced risk of heart disease and certain cancers
  • Beta-carotene: Converts to vitamin A, supporting vision and immune health
  • Capsanthin: The pigment responsible for red color with emerging anti-inflammatory properties

Red Pepper vs. Other Bell Pepper Varieties

All bell peppers originate from the same plant but differ in ripeness. As peppers mature from green to red:

  • Vitamin C increases by 30% compared to green peppers
  • Beta-carotene content jumps from negligible to 157mcg per serving
  • Lycopene develops exclusively in red and orange varieties
  • Sugar content rises, creating sweeter flavor profile
  • Calorie count remains nearly identical across varieties

Practical Dietary Integration

Maximize nutritional benefits with these evidence-based preparation methods:

Optimal Cooking Techniques

While raw red peppers preserve maximum vitamin C, gentle cooking enhances carotenoid absorption:

  • Light sautéing: Preserves 85% of vitamin C while increasing carotenoid bioavailability by 40%
  • Roasting: Develops natural sweetness while maintaining antioxidant capacity
  • Avoid boiling: Leaches water-soluble vitamins into cooking liquid

Daily Incorporation Strategies

Dietitians recommend consuming red peppers 3-4 times weekly for optimal health benefits:

  • Add raw slices to salads and sandwiches for crunch and color
  • Include in morning omelets for vitamin-rich breakfast
  • Blend into sauces and soups for natural sweetness
  • Stuff with lean proteins and whole grains for balanced meals

Storage and Selection Guidelines

Proper handling preserves nutritional integrity:

  • Select firm, glossy peppers with deep color and smooth skin
  • Store unwashed in crisper drawer for up to 2 weeks
  • Keep away from ethylene-producing fruits like bananas
  • Freeze for long-term storage without significant nutrient loss

Frequently Asked Questions

How does red pepper nutrition compare to green pepper?

Red peppers contain nearly 11 times more beta-carotene and approximately double the vitamin C of green peppers. They also develop lycopene and higher sugar content during ripening, while maintaining similar calorie counts. Green peppers harvested earlier contain more chlorophyll but fewer mature antioxidants.

Are cooked red peppers less nutritious than raw?

Cooking affects different nutrients variably. Raw red peppers preserve maximum vitamin C, but light cooking (sautéing or roasting) actually increases absorption of carotenoids like beta-carotene and lycopene by breaking down plant cell walls. Avoid boiling, which leaches water-soluble vitamins into cooking water.

Can red peppers help with weight management?

Yes, red peppers support weight management through multiple mechanisms. With only 37 calories per medium pepper, high fiber content (2.5g), and substantial water volume, they create satiety while providing essential nutrients. The capsaicinoids in peppers may also slightly increase metabolic rate according to clinical studies.

How many red peppers should I eat daily for health benefits?

Registered dietitians recommend consuming one medium red pepper 3-4 times weekly to gain significant health benefits without nutritional imbalance. This provides optimal antioxidant exposure while allowing dietary variety. Consuming more offers additional benefits but isn't necessary for meeting basic nutritional requirements.

Chef Liu Wei

Chef Liu Wei

A master of Chinese cuisine with special expertise in the regional spice traditions of Sichuan, Hunan, Yunnan, and Cantonese cooking. Chef Liu's culinary journey began in his family's restaurant in Chengdu, where he learned the complex art of balancing the 23 distinct flavors recognized in traditional Chinese gastronomy. His expertise in heat management techniques - from numbing Sichuan peppercorns to the slow-building heat of dried chilies - transforms how home cooks approach spicy cuisines. Chef Liu excels at explaining the philosophy behind Chinese five-spice and other traditional blends, highlighting their connection to traditional Chinese medicine and seasonal eating practices. His demonstrations of proper wok cooking techniques show how heat, timing, and spice application work together to create authentic flavors. Chef Liu's approachable teaching style makes the sophisticated spice traditions of China accessible to cooks of all backgrounds.