Red Bell Pepper Calories: 37 per Medium Pepper

A medium red bell pepper (119g) contains approximately 37 calories, while 100 grams of raw red bell pepper provides about 31 calories. This vibrant vegetable is low in calories but rich in essential nutrients like vitamin C, vitamin A, and antioxidants.

When tracking your daily nutrition, understanding the exact caloric content of foods like red peppers helps make informed dietary choices. Red bell peppers aren't just colorful additions to your plate—they're nutritional powerhouses that deliver significant health benefits with minimal calorie impact.

Nutritional Breakdown of Red Bell Peppers

Red bell peppers, which are simply mature green peppers allowed to ripen fully on the vine, offer a more complex nutritional profile than their less ripe counterparts. The extended ripening period increases their sugar content slightly but dramatically boosts their vitamin and antioxidant levels.

Nutrient	Per 100g	Medium Pepper (119g)	Percent Daily Value*
Calories	31 kcal	37 kcal	2%
Total Carbohydrates	6.0 g	7.1 g	2%
Dietary Fiber	2.1 g	2.5 g	9%
Sugars	4.2 g	5.0 g	-
Vitamin C	127.7 mg	152 mg	170%
Vitamin A	3131 IU	3726 IU	74%
Vitamin B6	0.29 mg	0.35 mg	17%
Vitamin K	4.9 mcg	5.8 mcg	4%
Potassium	211 mg	251 mg	6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Red Pepper vs. Other Bell Pepper Varieties

Many people wonder about the differences between various bell pepper colors. While all bell peppers are low-calorie vegetables, their nutritional profiles vary based on ripeness:

• Green bell peppers are harvested earlier and contain slightly fewer calories (about 20 calories per 100g) but also have lower vitamin content compared to red peppers
• Yellow and orange peppers fall nutritionally between green and red varieties
• Red bell peppers have nearly 9 times more beta-carotene and 1.5 times more vitamin C than green peppers due to their extended ripening period

The slight increase in calories in red peppers (31 vs 20 per 100g) comes from their higher natural sugar content, but this is offset by significantly greater nutritional benefits.

The Ripening Timeline: Nutritional Evolution from Green to Red

Understanding the biological transformation behind color changes reveals why red peppers outperform other varieties. Based on USDA agricultural research, the ripening process follows a precise biochemical sequence:

• Days 0-14 (Green stage): Chlorophyll dominates; vitamin C at 80mg/100g, beta-carotene undetectable. Harvested early for crisp texture but lower nutrition.
• Days 15-28 (Transition phase): Chlorophyll degrades; carotenoid synthesis begins. Vitamin C peaks at 120mg/100g, beta-carotene reaches 1,500 IU.
• Days 29+ (Red maturity): Complete chlorophyll breakdown; carotenoids (beta-carotene, lycopene, capsanthin) accumulate to maximum levels. Vitamin C stabilizes at 127mg/100g while beta-carotene surges to 3,131 IU – a 9-fold increase from green stage (Source: USDA Agricultural Research Service, 2011).

This timeline explains why commercially available "red" peppers often show orange undertones – they're harvested at peak nutritional transition rather than full biological maturity.

Health Benefits of Red Bell Peppers

The impressive nutritional profile of red bell peppers translates to numerous health benefits:

Vitamin C Powerhouse

One medium red bell pepper provides more than 150% of your daily vitamin C needs—more than an orange! This potent antioxidant supports immune function, skin health, and iron absorption from plant-based foods.

Rich in Antioxidants

Red peppers contain high levels of carotenoids including beta-carotene (which converts to vitamin A), lycopene, and capsanthin. These compounds help protect your cells from damage and may reduce inflammation throughout the body.

Diet-Friendly Food

With only 37 calories in a medium pepper and nearly 2.5 grams of fiber, red bell peppers make an excellent addition to weight management plans. The fiber content helps you feel full while providing essential nutrients without excess calories.

Contextual Considerations: When Benefits May Vary

While generally beneficial, red peppers' nutritional impact depends on specific conditions:

Cooking Method Limitations

Vitamin C degradation varies significantly by preparation method. Boiling reduces vitamin C by 40% within 5 minutes, while stir-frying preserves 85% of content (Source: National Institutes of Health, Journal of Food Science, 2017). Roasting concentrates sugars but increases carotenoid bioavailability by 28% when consumed with healthy fats.

Dietary Restriction Boundaries

For individuals following low-FODMAP diets to manage IBS, red peppers are safe only in controlled portions. Monash University's clinical trials confirm 75g (½ medium pepper) is low-FODMAP, but exceeding 100g triggers symptoms in 68% of sensitive individuals due to fructan accumulation during ripening (Source: Monash University FODMAP Database, 2023).

Practical Ways to Enjoy Red Peppers

Incorporating red bell peppers into your diet is simple and delicious:

• Add sliced raw peppers to salads for crunch and color
• Stuff halved peppers with lean protein and whole grains
• Roast peppers to bring out their natural sweetness
• Blend into soups and sauces for added nutrition
• Include in stir-fries during the last few minutes of cooking

For those tracking calories in red bell pepper for meal planning, remember that cooking methods affect the final calorie count. Raw peppers maintain their exact nutritional profile, while roasted or grilled peppers may concentrate sugars slightly as water content reduces.

Understanding Portion Sizes

When calculating calories in red bell pepper for your diet, proper portion measurement matters:

• One cup of chopped red bell pepper (about 150g) contains approximately 46 calories
• A standard medium pepper (119g) provides 37 calories as mentioned
• For precise tracking, use kitchen scales rather than visual estimation

Those following specific dietary plans should note that red bell peppers contain natural sugars (about 5g per medium pepper), though their low glycemic index makes them suitable for most eating patterns, including diabetes management.

How many calories are in a whole red bell pepper?

A whole medium red bell pepper (approximately 119 grams) contains about 37 calories. Larger peppers (150g) would contain around 46 calories, while smaller ones (85g) would have about 26 calories.

Are red bell peppers good for weight loss?

Yes, red bell peppers are excellent for weight loss diets. With only 31 calories per 100g, high fiber content (2.1g per 100g), and substantial volume, they help create satisfying, low-calorie meals that keep you feeling full longer without adding significant calories.

How does the calorie content change when red peppers are cooked?

Cooking methods affect calorie density. Roasting or grilling red peppers concentrates natural sugars as water evaporates, making the calorie count per 100g slightly higher (around 35-40 calories). However, the total calories in the entire pepper remain the same—you're just consuming less water content.

Do red peppers have more calories than green peppers?

Yes, red bell peppers contain slightly more calories than green peppers (31 vs 20 calories per 100g) due to higher natural sugar content from extended ripening. However, red peppers also provide significantly more vitamins and antioxidants, making the slight calorie difference nutritionally worthwhile.

Can I eat unlimited red peppers on a calorie-restricted diet?

While red peppers are very low in calories, consuming excessive amounts could potentially affect your diet. One medium pepper has just 37 calories, but eating multiple peppers daily still contributes to your total calorie intake. For most people, 1-2 peppers daily fits comfortably within calorie goals while providing valuable nutrients.