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Bell Pepper

Vegetable

Bell Pepper

A low-calorie, nutrient-dense vegetable known for high vitamin C content and sweet crunch.

A crisp, sweet, non-spicy fruit from the Capsicum annuum species, widely used as a vegetable in culinary contexts and available in different colors indicating ripeness.

high-volume low-calorie vegetable

Typical serving · 119g

Common varieties · green bell pepper, red bell pepper, yellow bell pepper, orange bell pepper

88health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Bell peppers are low-energy, high-water vegetables with a very low glycemic index. They provide moderate satiety through fiber and bulk, while their macronutrient profile is predominantly carbohydrate with minimal fat and protein. As a raw whole food, they undergo no processing and retain heat-sensitive vitamins like vitamin C.

Varieties: green bell pepper · red bell pepper · yellow bell pepper · orange bell pepper

#bellpepper#lowcalorievegetable#vitaminc#lowglycemic#weightlossfood#antioxidants#rawsnack#nightshade

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

31kcal

Density 0.31 kcal/g

Protein

1g

Carbs

6g

Fat

0.3g

Fiber

2.1g

Sugar

4.2 g

Sodium

4 mg

Potassium

212 mg

Glycemic index

15

Glycemic load

1

Water content

92%

Standout compounds

Nutrient highlights

  • Vitamin C

    high

    Supports immune function and collagen synthesis

  • Vitamin A

    high

    Promotes eye health and provides antioxidant protection

  • Vitamin B6

    moderate

    Aids in brain development and function

  • Fiber

    moderate

    Supports digestive health and satiety

Wellness map

Health scores & processing

Weight loss
92
Satiety
68
Blood sugar
95
Gut health
78
Heart health
85
Fitness
72
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Raw bell peppers are unprocessed whole plant foods requiring no alteration before consumption.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Bell peppers are generally safe from microbial contamination but often carry pesticide residues on their skins due to standard agricultural practices.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues

Safer choices

Organic bell peppers significantly reduce pesticide exposure risk.

Prep tips

Wash thoroughly under running water and rub the skin, or peel if highly concerned about pesticide exposure.

Conventional bell peppers frequently appear on the EWG Dirty Dozen list due to pesticide residue detection on their skins.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density allows large portions for minimal calories, promoting fullness through physical volume.

  2. Blood sugar

    Minimal impact on blood sugar due to low carbohydrate density and high water content, making them ideal for glucose management.

  3. Fitness & energy

    Provides hydration and vitamin C for antioxidant support, but lacks the macronutrients required for direct muscle fueling or recovery.

  4. Gut health

    Fiber supports healthy digestion and feeds beneficial gut bacteria without causing bloating in most individuals.

  5. Processing quality

    Whole, unprocessed food with no added ingredients, preservatives, or artificial substances.

  6. Food safety

    Primary concern is pesticide residue on the skin; washing thoroughly or choosing organic mitigates this risk effectively.

  7. Common mistakes

    Overcooking bell peppers destroys heat-sensitive vitamin C and reduces their crisp texture and nutritional value.

  8. Best preparation

    Raw for maximum vitamin C retention, or lightly stir-fried to maintain crunch and enhance beta-carotene absorption.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • raw snack with hummus

    Provides a low-calorie, crunchy vehicle for dips, replacing higher-calorie crackers or chips.

  • salad volume booster

    Adds bulk, color, and nutrients to salads without adding significant calories.

  • stir-fry base

    Offers texture and flavor while maintaining a low energy density in cooked meals.

Balance sheet

Pros & cons

Upsides

  • Very low in calories and high in water content
  • Excellent source of vitamin C, especially red varieties
  • Low glycemic impact suitable for diabetics
  • Versatile for raw or cooked preparations
  • Rich in antioxidants like beta-carotene

Trade-offs

  • Low in protein and fat, not satiating alone
  • High pesticide residue risk in conventional farming
  • Green varieties can cause mild digestive discomfort in sensitive individuals
  • Relatively expensive out of season

Fit check

Who is it for?

Great match

  • low calorie dieting
  • vitamin C supplementation through food
  • diabetic meal planning
  • raw vegetable snacking

Consider alternatives

  • strict ketogenic diets
  • high-protein diets
  • heavy calorie bulking

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Bell Pepper

    This food

    Bell Pepper

    VS90% alike
    Jalapeno

    Compare with

    Jalapeno

    Bell peppers are sweeter and much milder, while jalapenos add heat and capsaicin but less vitamin C per mild serving.

    Bell peppers are sweeter and milder with more vitamin C, while jalapenos provide capsaicin and heat.

    Bell Pepper vs Jalapeno
  • Bell Pepper

    This food

    Bell Pepper

    VS85% alike
    Tomato

    Compare with

    Tomato

    Bell peppers are crunchier and lower in sugar, while tomatoes are softer and richer in lycopene.

    Bell peppers are crunchier and lower in sugar, while tomatoes are softer and richer in lycopene.

    Bell Pepper vs Tomato
  • Bell Pepper

    This food

    Bell Pepper

    VS80% alike
    Cucumber

    Compare with

    Cucumber

    Bell peppers offer significantly more vitamin C and fiber, while cucumbers are even lower in calories and higher in water.

    Bell peppers provide more vitamin C and fiber, while cucumbers are even lower in calories.

    Bell Pepper vs Cucumber
  • Bell Pepper

    This food

    Bell Pepper

    VS80% alike
    Carrot

    Compare with

    Carrot

    Bell peppers provide more vitamin C, while carrots are notably higher in beta-carotene and slightly higher in sugar.

    Bell peppers are lower in sugar and higher in vitamin C, while carrots provide much more beta-carotene.

    Bell Pepper vs Carrot
  • Bell Pepper

    This food

    Bell Pepper

    VS75% alike
    Broccoli

    Compare with

    Broccoli

    Bell peppers are sweeter and lower in fiber, while broccoli offers more protein and fiber per calorie.

    Broccoli offers more protein and fiber for satiety, while bell peppers are sweeter and higher in vitamin C.

    Bell Pepper vs Broccoli
  • Bell Pepper

    This food

    Bell Pepper

    VS75% alike
    Onion

    Compare with

    Onion

    Bell peppers are nutrient-dense snacks, while onions are primarily used for flavor and contain fewer vitamins.

    Bell peppers are better as a nutrient-dense snack, while onions are mainly used for cooking flavor.

    Bell Pepper vs Onion
  • Bell Pepper

    This food

    Bell Pepper

    VS80% alike
    Zucchini

    Compare with

    Zucchini

    Bell peppers are higher in vitamin C and sugar, while zucchini is lower in carbs and calories.

    Zucchini is lower in calories and carbs, while bell peppers are much higher in vitamin C.

    Bell Pepper vs Zucchini
  • Bell Pepper

    This food

    Bell Pepper

    VS75% alike
    Celery

    Compare with

    Celery

    Bell peppers provide much more vitamin C and antioxidants, while celery is lower in calories and sugar.

    Celery is lower in calories and sugar, while bell peppers offer significantly more vitamin C.

    Bell Pepper vs Celery
  • Bell Pepper

    This food

    Bell Pepper

    VS75% alike
    Eggplant

    Compare with

    Eggplant

    Bell peppers are crunchier and higher in vitamin C, while eggplant is softer and slightly higher in fiber when cooked.

    Bell peppers are crunchier and richer in vitamin C, while eggplant offers a meatier texture for cooking.

    Bell Pepper vs Eggplant
  • Bell Pepper

    This food

    Bell Pepper

    VS70% alike
    Spinach

    Compare with

    Spinach

    Bell peppers are higher in vitamin C and sugar, while spinach is drastically lower in calories and higher in iron and folate.

    Spinach is much lower in calories and higher in iron, while bell peppers provide far more vitamin C.

    Bell Pepper vs Spinach

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are bell peppers good for weight loss?

    Yes, they are very low in calories and high in water and fiber, which helps you feel full without consuming excess energy.

  • Which color bell pepper is the healthiest?

    Red bell peppers are generally the healthiest because they are fully ripened, containing the most vitamin C and beta-carotene compared to green or yellow varieties.

  • Can diabetics eat bell peppers?

    Yes, bell peppers have a very low glycemic index and load, making them an excellent choice for blood sugar control.

  • Do bell peppers have a lot of sugar?

    No, a whole medium bell pepper contains only about 4 to 5 grams of natural sugar, which is very low.

  • Are green bell peppers just unripe red peppers?

    Yes, green bell peppers are harvested before they fully ripen, which is why they are slightly bitter and less nutritious than red ones.

  • Is it better to eat bell peppers raw or cooked?

    Raw bell peppers retain more vitamin C, but light cooking can make certain antioxidants like beta-carotene more absorbable by the body.

  • Why are bell peppers on the dirty dozen list?

    Conventional bell peppers often test positive for high levels of pesticide residue on their skins, so buying organic or washing thoroughly is recommended.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

92

Health analysis

88

Food safety

90

Comparisons