Nutritional Facts and Benefits of Bell Peppers

Bell peppers (Capsicum annuum) are fruits in the nightshade family. They are low in calories and packed with vitamin C and other antioxidants, making them a valuable component of a wholesome diet.

Related to chili peppers, tomatoes, and breadfruit, bell peppers originate from Central and South America. Also known as sweet peppers or capsicums, they can be enjoyed raw or cooked.

Sometimes bell peppers are dried and ground into a powder commonly known as paprika.

Bell peppers are available in a range of colors, including:

• red
• yellow
• orange
• green (unripe)

Green peppers, which are unripe, taste slightly bitter and are less sweet than fully matured peppers.

This article covers everything you should know about bell peppers and their health advantages.

Nutrition facts

Raw, fresh bell peppers are mostly water (about 92%). The remainder consists of carbohydrates and small amounts of protein and fat.

The primary nutrients in 3.5 ounces (100 grams) of raw red bell pepper include:

• Calories: 26
• Water: 92%
• Protein: 1 gram
• Carbs: 6 grams
• Sugar: 4.2 grams
• Fiber: 2.1 grams
• Fat: 0.3 grams

Carbohydrates

Bell peppers are mostly composed of carbohydrates, which make up the bulk of their calories. A 3.5-ounce (100 grams) portion supplies about 6 grams of carbs.

The carbohydrate fraction is largely simple sugars like glucose and fructose, which give ripe bell peppers their sweetness.

They also contribute a reasonable amount of fiber for such a low-calorie food.

Vitamins and minerals

Bell peppers provide several vitamins and minerals, including:

• Vitamin C: A medium red bell pepper supplies around 169% of the Reference Daily Intake (RDI) for vitamin C, making it one of the top dietary sources of this nutrient.
• Vitamin B6: Pyridoxine, the most prevalent form of B6, is important for red blood cell production and other metabolic functions.
• Vitamin K1: Also called phylloquinone, K1 is crucial for blood coagulation and bone maintenance.
• Potassium: This mineral may support cardiovascular health.
• Folate: Also known as vitamin B9, folate plays many roles in the body and is especially vital during pregnancy.
• Vitamin E: A potent antioxidant necessary for healthy nerves and muscles. Good dietary sources include oils, nuts, seeds, and vegetables.
• Vitamin A: Red bell peppers are rich in provitamin A (beta-carotene), which the body converts into active vitamin A.

Other plant compounds

Bell peppers are abundant in various antioxidants, particularly carotenoids, which become more prevalent as the pepper ripens.

The principal compounds in bell peppers include:

• Capsanthin: Very high in red bell peppers, capsanthin is a strong antioxidant responsible for their deep red hue.
• Violaxanthin: A carotenoid that gives orange and yellow bell peppers their orange tones.
• Lutein: Lutein is concentrated in green (unripe) peppers as well as yellow and orange varieties. Adequate lutein intake may benefit eye health.
• Quercetin: Studies show this polyphenolic antioxidant might help in preventing some chronic diseases, including heart disease and certain cancers.
• Luteolin: Like quercetin, luteolin is a polyphenol antioxidant that may offer a range of health-promoting effects.

Health benefits of bell peppers

As with many whole plant foods, bell peppers are considered highly nutritious.

Diets rich in fruits and vegetables have been associated with a lower risk of several chronic conditions, such as cancer and heart disease.

Including bell peppers regularly in a nutrient-dense diet may provide additional health perks, including:

Eye health

The most prevalent vision problems include macular degeneration and cataracts, disorders often associated with aging and infections. Nutrition also plays an important role in maintaining eye health.

Lutein and zeaxanthin, carotenoids present in notable amounts in bell peppers, may help protect the eyes when consumed sufficiently. They can shield the retina, the light-sensitive inner surface of the eye, from oxidative harm.

Regular intake of foods rich in these carotenoids may lower the risk of cataracts and macular degeneration, both of which can impair vision.

Immune health

Bell peppers are an excellent source of vitamin C.

Adequate vitamin C intake supports the immune system and may play a protective role in:

• maintaining heart health
• helping prevent and support treatment for cancer
• reducing the risk and duration of the common cold

Excessive vitamin C consumption can increase the risk of kidney stones.

Learn more about the benefits of vitamin C.

Potential adverse effects

Bell peppers are typically safe and well tolerated, but some individuals may be allergic to them. Nonetheless, allergies to bell peppers and other nightshades are uncommon.

People with pollen allergies, particularly to mugwort, may experience sensitivity to bell peppers due to cross-reactivity, sometimes called oral allergy syndrome.

Cross-reactions occur when different foods contain identical or structurally similar allergenic proteins.

The bottom line

Bell peppers are loaded with vitamins and antioxidants—especially vitamin C and carotenoids.

Because of these nutrients, they may offer multiple health benefits, such as supporting eye health and lowering the risk of several chronic diseases.

Including bell peppers in a balanced eating plan is a nutritious choice.