Pepper
How Many Calories Are in Bell Peppers? Nutrition Facts and Benefits
Bell peppers (sweet peppers), members of the Capsicum annuum family, are crisp, mildly sweet vegetables enjoyed raw or cooked across global cuisines. Originally domesticated in Central and South America, they are now a staple in salads, stir-fries, roasted dishes, and snacks—valued for their vibrant colors and nutrient density.
Calories and Nutrition (Average, Raw Red Bell Pepper)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 31 kcal | 6.0 g | 1.0 g | 0.3 g | 2.1 g | 4 mg |
| 2 | 1 medium (150 g) | 47 kcal | 9.0 g | 1.5 g | 0.5 g | 3.2 g | 6 mg |
Health Benefits of Bell Peppers
- Excellent source of vitamin C, supporting immune function and collagen production.
- Rich in antioxidants (carotenoids like beta-carotene, lutein, and zeaxanthin) that help protect cells and support eye health.
- Low in calories yet provides fiber, aiding satiety and digestive health.
- Contains vitamin B6, folate, and potassium, contributing to energy metabolism and electrolyte balance.
- High water content helps with hydration.
Tips for Eating Bell Peppers
- Enjoy raw in salads, wraps, or as sticks with hummus or yogurt-based dips.
- Roast, grill, or air-fry with a light drizzle of olive oil to deepen sweetness.
- Stuff with lean protein (ground turkey, lentils) and whole grains (quinoa, brown rice) for a balanced meal.
- Season with herbs and spices (oregano, garlic powder, smoked paprika, black pepper) for extra flavor without added sodium.
- Combine with a protein source and healthy fats to make snacks more filling.