Subtotal $0.00
Shop Now
Bell peppers nutrition in one line: they are watery, low-calorie vegetables that are unusually rich in vitamin C, and ripe red peppers add a lot of vitamin A from beta-carotene. A medium raw red bell pepper has about 31 calories and roughly 169% of the Daily Value for vitamin C in USDA data, while a green one has about 24 calories and about 106%. The colors are not separate vegetables: green bell peppers are simply picked before they ripen. Below are the USDA numbers by color, what the bell pepper benefits really are, how cooking changes things, and a few cautions.
Peptide Labs does not sell bell peppers or bell pepper products. This article is general nutrition information, not medical advice.
Key Takeaways
- Green, red, yellow and orange bell peppers are the same plant, Capsicum annuum, at different stages and varieties; green ones are unripe.
- A medium red bell pepper (119 g) has about 31 calories, 169% DV vitamin C and 21% DV vitamin A in USDA data.
- Yellow bell peppers top the USDA vitamin C list per 100 grams; red ones lead on vitamin A.
- Bell peppers have no capsaicin heat: they score 0 on the Scoville scale.
- Sauteing in oil raises calories a lot; boiling and long storage reduce vitamin C.
Green vs red bell pepper: same plant, different ripeness
Bell peppers belong to Capsicum annuum, the same species as jalapenos, cayenne and paprika peppers, but they carry no capsaicin heat, so they rate 0 Scoville units. NC State Extension notes that green peppers are immature fruit; left on the plant, they turn red, yellow, orange or even purple depending on the variety, and the taste gets sweeter as they ripen. That ripening also changes the nutrients, which is why the answer to green vs red bell pepper shows up clearly in the USDA data.
Bell peppers nutrition facts by color
The table uses USDA FoodData Central SR Legacy entries for raw red (FDC 170108) and green (FDC 170427) bell peppers at USDA’s portion weight for one medium pepper (119 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient, 1 medium raw pepper (119 g) | Red (170108) | % DV | Green (170427) | % DV |
|---|---|---|---|---|
| Calories | 31 | Not applicable | 24 | Not applicable |
| Carbohydrate | 7.2 g | 3% | 5.5 g | 2% |
| Fiber | 2.5 g | 9% | 2.0 g | 7% |
| Total sugars | 5.0 g | No DV | 2.9 g | No DV |
| Vitamin C | 152 mg | 169% | 96 mg | 106% |
| Vitamin A | 187 mcg RAE | 21% | 21 mcg RAE | 2% |
| Vitamin B6 | 0.35 mg | 20% | 0.27 mg | 16% |
| Folate | 55 mcg DFE | 14% | 12 mcg DFE | 3% |
| Vitamin E | 1.9 mg | 13% | 0.4 mg | 3% |
| Vitamin K | 5.8 mcg | 5% | 8.8 mcg | 7% |
| Potassium | 251 mg | 5% | 208 mg | 4% |
Red wins on most lines: more vitamin C, about nine times the vitamin A, more folate and more vitamin E. Green has slightly fewer calories and less sugar, a little more vitamin K, and more lutein and zeaxanthin than red in the USDA entries (341 vs 51 micrograms per 100 grams in FoodData Central), carotenoids covered in our lutein guide. Bell pepper calories are low in every color, which is why peppers show up in our guide to low-calorie snacks.
Yellow and orange peppers
USDA SR Legacy lists raw yellow bell peppers (FDC 169383) at about 183 milligrams of vitamin C per 100 grams, roughly twice the Daily Value and the highest of the three colors, but with little vitamin A and less fiber. One large yellow pepper (186 grams) comes to about 50 calories. There is no SR Legacy entry for orange bell peppers, so check a Nutrition Facts label if you need exact numbers; NC State Extension lists orange among the colors peppers turn when they ripen.
| Per 100 g, raw (USDA FDC ID) | Calories | Fiber (% DV) | Total sugars | Vitamin C (% DV) | Vitamin A (% DV) |
|---|---|---|---|---|---|
| Red bell pepper (170108) | 26 | 2.1 g (8%) | 4.2 g | 127.7 mg (142%) | 157 mcg RAE (17%) |
| Green bell pepper (170427) | 20 | 1.7 g (6%) | 2.4 g | 80.4 mg (89%) | 18 mcg RAE (2%) |
| Yellow bell pepper (169383) | 27 | 0.9 g (3%) | Not listed | 183.5 mg (204%) | 10 mcg RAE (1%) |
| Orange bell pepper | No SR Legacy entry | Not listed | Not listed | Not listed | Not listed |
| Jalapeno, for comparison (168576) | 29 | 2.8 g (10%) | 4.1 g | 118.6 mg (132%) | 54 mcg RAE (6%) |
Bell pepper benefits: what the nutrients do
Bell pepper benefits come from the nutrients in the table rather than from any special compound. Here is what the main ones are known for, based on their roles as nutrients:
- Vitamin C: a single medium pepper of any color meets or exceeds the Daily Value in USDA data. Vitamin C is needed to make collagen and helps the body absorb non-heme iron from plant foods. Our guide to vitamin C sources ranks peppers among the richest foods.
- Vitamin A from carotenoids: a red bell pepper supplies beta-carotene and beta-cryptoxanthin, which the body converts to vitamin A. Our beta-carotene guide and carrot guide explain how food carotenoids differ from high-intake supplements.
- Fiber and volume: peppers are more than 90% water, so they add crunch and bulk for very few calories, and they fit easily into low-carb eating.
- Colorful plant compounds: peppers appear on lists of antioxidant-rich foods. Lab antioxidant scores do not show an effect in people, and no single vegetable protects against disease on its own.
In short, the honest case for bell peppers is that they are an easy, low-calorie way to get a lot of vitamin C and, in red peppers, vitamin A. Claims that peppers melt fat or detox the body are not supported.
Raw, boiled or sauteed: how cooking changes the numbers
The NIH Office of Dietary Supplements notes that vitamin C is water soluble and that cooking and long storage can reduce it. Comparing USDA entries per 100 grams shows two other effects: boiled peppers lose water, which concentrates what remains, and sauteing adds oil.
| Red bell pepper, per 100 g (USDA entry) | Calories | Fat | Vitamin C (% DV) | Fiber |
|---|---|---|---|---|
| Raw (170108) | 26 | 0.3 g | 127.7 mg (142%) | 2.1 g |
| Boiled, drained, no salt (170110) | 28 | 0.2 g | 171 mg (190%) | 1.2 g |
| Sauteed (168550) | 133 | 12.8 g | 162.8 mg (181%) | 1.8 g |
Per-100-gram values for cooked peppers are measured on the cooked weight, so they are not a direct before-and-after comparison; the lesson is simply that peppers stay a strong vitamin C source when cooked briefly. The bigger change is fat: in the USDA sauteed entry, one cup of chopped red pepper (106 grams) has about 141 calories, mostly from the oil, compared with about 39 calories for a cup of raw chopped red pepper (149 grams).
Cautions
- Nightshades: bell peppers are nightshades. Our nightshade guide explains why most people do not need to avoid them and how a supervised elimination diet works if you suspect a problem.
- Allergy: peppers are not one of the nine major food allergens that US labels must declare, but pepper allergy exists. Hives, swelling or breathing trouble needs urgent care and an allergist.
- Washing: rinse peppers under running water before cutting, as with any produce eaten raw.
- Spicy cousins: if you want heat, our sibling jalapeno guide covers Scoville units and safe handling, and our cayenne pepper guide covers capsaicin.
If you are eating smaller portions on a GLP-1 medicine, our GLP-1 diet guide explains how watery, high-volume vegetables like peppers fit in.
Frequently Asked Questions
Which color bell pepper is the most nutritious?
In USDA data, red peppers lead on vitamin A, folate and vitamin E, and yellow peppers lead on vitamin C. Green peppers are lowest in calories and sugar.
How many calories are in a bell pepper?
About 31 calories in a medium raw red bell pepper and about 24 in a medium green one, in USDA data.
What are the main bell pepper benefits?
Bell peppers are low in calories and very high in vitamin C, and red peppers supply vitamin A from beta-carotene. They also add fiber and volume to meals.
Are green bell peppers just unripe red ones?
Yes. Green peppers are picked before they ripen; left on the plant, they turn red, yellow or orange depending on the variety.
Does cooking bell peppers destroy vitamin C?
Cooking and long storage can reduce vitamin C, according to NIH. Briefly cooked peppers still list a lot of vitamin C in USDA data.
Are bell peppers spicy?
No. Bell peppers have no capsaicin heat and score 0 on the Scoville scale.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Jalapeno: How Hot It Is, Nutrition Facts and Safe Handling, Foods High in Vitamin C: USDA List of Fruits and Vegetables, Nightshade Vegetables: List, Nutrition and Are Nightshades Bad for You?, Types of Peppers: Capsicum Species, Scoville Heat and USDA Data.