Red Pepper Nutrition Facts: Vitamins, Calories & Health Benefits

One medium red bell pepper (119g) contains just 37 calories while providing 169% of your daily vitamin C requirement, 15% of vitamin A, and significant amounts of vitamins B6 and K1. Rich in antioxidants like capsanthin and quercetin, red peppers support immune function, eye health, and may reduce inflammation. Fully ripened red peppers contain nearly 11x more beta-carotene and 1.5x more vitamin C than their green counterparts, making them nutritionally superior.

Red bell peppers represent the fully ripened stage of bell peppers, offering the most robust nutritional profile among all pepper varieties. Understanding red pepper nutrition facts is essential for anyone looking to optimize their diet with nutrient-dense foods. This comprehensive analysis examines the complete nutritional composition, health benefits, and practical applications of incorporating red peppers into your daily meals.

Nutritional Profile of Red Bell Peppers

Red bell peppers stand out as nutritional powerhouses among vegetables. A single medium red bell pepper (approximately 119 grams) delivers exceptional nutritional value with minimal caloric impact. The detailed red pepper nutrition facts per 100g reveal why nutritionists consistently recommend them as part of a balanced diet.

Nutrient	Amount per 100g	Daily Value %
Calories	31 kcal	2%
Carbohydrates	6.0 g	2%
Dietary Fiber	2.1 g	8%
Sugar	4.2 g	-
Vitamin C	127.7 mg	142%
Vitamin A	3131 IU	63%
Vitamin B6	0.29 mg	17%
Vitamin K1	4.9 mcg	6%
Potassium	211 mg	6%
Folate	46 mcg	12%

The impressive red bell pepper nutritional value per 100g makes them particularly valuable for immune support. With 127.7mg of vitamin C per 100g, they contain nearly three times more vitamin C than oranges by weight. This high vitamin C content in red peppers vs oranges positions them as an exceptional source of this crucial antioxidant.

Unique Antioxidants in Red Peppers

What truly distinguishes red bell peppers from other varieties is their rich antioxidant profile. As peppers ripen from green to red, they develop specific compounds that enhance their nutritional value:

• Capsanthin - The primary carotenoid giving red peppers their vibrant color, with potential anti-inflammatory properties
• Beta-carotene - Converts to vitamin A in the body, supporting vision and immune function
• Quercetin - A flavonoid with antioxidant and anti-inflammatory effects
• Lutein - Supports eye health and may protect against age-related macular degeneration

Research published in the Journal of Agricultural and Food Chemistry confirms that fully ripened red peppers contain significantly higher concentrations of these beneficial compounds compared to less mature green peppers. This explains why understanding red pepper nutrition facts for weight loss and overall health is so valuable.

Health Benefits Supported by Research

The comprehensive red pepper nutrition profile translates to several evidence-based health benefits:

Immune System Support

The extraordinary vitamin C content in red peppers (169% of daily value in one medium pepper) plays a crucial role in immune function. Studies show adequate vitamin C intake can reduce the duration of common cold symptoms and enhance white blood cell function.

Eye Health Protection

Red peppers contain lutein and zeaxanthin, carotenoids that accumulate in the retina. Research in the American Journal of Clinical Nutrition indicates these compounds may reduce the risk of age-related macular degeneration by filtering harmful blue light and acting as antioxidants in eye tissue.

Inflammation Reduction

The combination of vitamin C, carotenoids, and flavonoids in red peppers demonstrates anti-inflammatory effects. A 2020 study in Nutrients found that regular consumption of carotenoid-rich vegetables like red peppers was associated with lower levels of inflammatory markers in the bloodstream.

Contextual Considerations: When Red Peppers May Not Be Ideal

While red bell peppers offer exceptional nutritional benefits for most people, specific dietary contexts require consideration:

• Low-FODMAP Diets: For individuals managing IBS, red bell peppers contain moderate levels of fructans. Monash University, the authority on FODMAP research, indicates that a serving of 75g (about 3/4 of a medium pepper) is low FODMAP, but larger servings may trigger symptoms in sensitive individuals.
• Nightshade Sensitivity: Though rare, some people with autoimmune conditions may react to nightshade vegetables (including peppers) due to alkaloids. However, bell peppers are among the mildest nightshades and are generally well-tolerated.
• Raw Consumption: While raw red peppers preserve vitamin C, their fiber content may cause digestive discomfort for some when consumed in large quantities on an empty stomach.

Source: Monash University FODMAP Diet Guide, Bell Peppers Food Factsheet

Red vs. Green vs. Yellow Peppers: Nutritional Comparison

Many people wonder about the nutritional differences between pepper colors. The answer lies in their ripeness:

• Green peppers are harvested earliest, resulting in lower sugar content and fewer developed antioxidants
• Yellow peppers represent an intermediate ripening stage with moderate nutrient development
• Red peppers are fully ripened, containing nearly 11x more beta-carotene and 1.5x more vitamin C than green peppers

This explains why health professionals often recommend choosing red bell peppers when available for maximum nutritional benefit. The red bell pepper nutritional value per 100g consistently outperforms other color varieties in key antioxidant measurements.

The Ripening Timeline: How Bell Peppers Develop Their Nutrients

Bell peppers undergo a well-documented ripening process that directly impacts their nutritional value. According to agricultural research from the University of Illinois Extension, the transformation from green to red occurs over approximately 2-3 weeks after the fruit reaches maturity. This extended period on the vine allows for significant biochemical changes:

• Initial Green Stage: Peppers are harvested early (about 2 weeks after fruit set) with lower sugar content and minimal carotenoid development.
• Intermediate Stage (Yellow/Orange): Over the next 7-10 days, sugar content increases and key carotenoids like beta-carotene begin to accumulate.
• Full Red Ripeness: After an additional 7-10 days (total 2-3 weeks from green stage), peppers develop peak concentrations of antioxidants including 11 times more beta-carotene and 1.5 times more vitamin C than at the green stage.

Source: University of Illinois Extension, Bell Pepper Production Guide

Practical Applications in Daily Nutrition

Incorporating red peppers into your diet offers flexibility while maximizing nutritional intake:

Raw Consumption

Eating red peppers raw preserves their maximum vitamin C content, which can degrade with heat exposure. Sliced red peppers make excellent additions to salads, wraps, and vegetable platters.

Cooking Methods

While some vitamin C is lost during cooking, certain nutrients like lycopene become more bioavailable. Roasting or stir-frying red peppers enhances flavor while maintaining significant nutritional value. The question of whether are roasted red peppers as nutritious as raw has a nuanced answer - while vitamin C decreases, other beneficial compounds increase in availability.

Dietary Integration

For those focused on weight management, red pepper nutrition facts for weight loss are particularly encouraging. With only 31 calories per 100g and 2.1g of fiber, they add volume and nutrients to meals without significant caloric impact. Adding diced red peppers to omelets, grain bowls, or soups increases nutritional density while enhancing flavor.

Storage Tips to Preserve Nutrients

Proper storage maximizes the shelf life and nutritional value of red peppers:

• Store unwashed peppers in the crisper drawer of your refrigerator
• Keep them in a perforated plastic bag to maintain humidity
• Use within 1-2 weeks for optimal nutrient retention
• Avoid storing near ethylene-producing fruits like bananas which accelerate ripening

Cut peppers should be stored in an airtight container and consumed within 2-3 days. Freezing is possible but may affect texture while preserving most nutrients.

Common Misconceptions About Red Pepper Nutrition

Several myths persist about red pepper nutritional value:

• Myth: Red peppers are significantly higher in calories than green peppers
  Fact: All bell pepper colors have nearly identical calorie counts
• Myth: The seeds and white pith should always be removed for maximum nutrition
  Fact: While the pith can be bitter, it contains fiber and some nutrients - removing it slightly reduces nutritional value
• Myth: Cooking destroys all nutritional value in red peppers
  Fact: While vitamin C decreases with heat, other antioxidants become more bioavailable through cooking

Conclusion

Red bell peppers represent one of the most nutritionally dense vegetables available, offering exceptional vitamin and antioxidant content with minimal calories. The complete red pepper nutrition facts demonstrate why they deserve regular inclusion in a health-conscious diet. Whether consumed raw in salads or cooked in main dishes, red peppers provide versatile culinary options while delivering significant health benefits supported by nutritional science. Understanding the specific advantages of red pepper nutrition facts per 100g helps consumers make informed choices about incorporating this colorful vegetable into their daily eating patterns for optimal health outcomes.

How much vitamin C is in a red bell pepper compared to an orange?

One medium red bell pepper (119g) contains approximately 190mg of vitamin C, while a medium orange (131g) contains about 70mg. By weight, red peppers contain nearly three times more vitamin C than oranges, making them one of the richest dietary sources of this essential nutrient.

Are red bell peppers good for weight loss?

Yes, red bell peppers are excellent for weight loss diets. With only 37 calories per medium pepper and 2.5 grams of fiber, they add volume and nutrients to meals without significant calories. The fiber content promotes satiety, helping reduce overall calorie intake while providing essential vitamins and antioxidants.

What makes red peppers more nutritious than green peppers?

Red peppers are fully ripened green peppers, which allows additional nutrients to develop. They contain nearly 11 times more beta-carotene, 1.5 times more vitamin C, and higher concentrations of antioxidants like capsanthin and lycopene. The extended time on the vine enables the development of these beneficial compounds that green peppers lack.

Do cooked red peppers retain their nutritional value?

Cooking affects different nutrients in red peppers differently. Vitamin C decreases with heat exposure, but fat-soluble antioxidants like carotenoids become more bioavailable. Roasting or stir-frying preserves most nutritional benefits while enhancing flavor. To maximize nutrient retention, avoid overcooking and consider consuming some red peppers raw as part of a balanced approach.

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

While there's no official recommendation, consuming one medium red bell pepper daily provides substantial health benefits. This single serving delivers more than 100% of your daily vitamin C needs and significant amounts of vitamin A, B6, and antioxidants. Incorporating red peppers regularly as part of a varied diet rich in colorful vegetables offers the best approach for optimal nutrition.