Calories in Bell Pepper: Nutritional facts for Bell Pepper Types

A 100g serving of bell pepper contains 26 calories, according to the USDA.

1 kg of bell pepper contains 260 calories.

One large bell pepper contains 43 calories, a medium bell pepper contains 31 calories, while a small bell pepper contains 19 calories.

Bell peppers offer several health benefits, as listed below:

• Excellent Source of Vitamin C: Bell peppers are high in vitamin C, a powerful antioxidant that supports immune function, collagen production, and wound healing. A 100-gram serving of red bell pepper provides over 200% of the Daily Value (DV) for vitamin C. According to a review by Pullar et al. (2018), vitamin C plays a crucial role in immune defense by supporting various cellular functions of both the innate and adaptive immune systems.
• Rich in Vitamin A: Bell peppers are also a good source of vitamin A, which is essential for vision, immune function, and cell growth. Vitamin A is present in bell peppers as carotenoids, such as beta-carotene, which the body can convert into retinol (the active form of vitamin A). A study by Sommer (2008) highlights the importance of vitamin A for preventing blindness and reducing the risk of infectious diseases.
• Source of Antioxidants: Bell peppers contain various antioxidants, including vitamin C, vitamin E, and carotenoids, which help protect against cell damage caused by free radicals. These antioxidants may reduce the risk of chronic diseases such as heart disease, cancer, and Alzheimer's disease. Lobo et al. (2010) review the role of antioxidants in health and disease, emphasizing their potential to neutralize free radicals and protect against oxidative stress.
• Supports Eye Health: Bell peppers are a good source of lutein and zeaxanthin, two carotenoids that are important for eye health. These compounds accumulate in the retina and help protect against age-related macular degeneration (AMD) and cataracts. A review by Age-Related Macular Degeneration Preferred Practice Pattern® (2019) discusses the role of lutein and zeaxanthin in preventing AMD.
• May Help Lower Risk of Certain Cancers: Some studies suggest that bell peppers may have anti-cancer properties due to their high antioxidant content. Carotenoids, in particular, have been linked to a reduced risk of certain types of cancer. A meta-analysis by Tang et al. (2008) found that higher intakes of dietary carotenoids were associated with a lower risk of lung cancer.

Bell peppers are considered a healthy food, but there are a few downsides to consider, as shown in the list below:

• Capsaicin Sensitivity: Bell peppers contain small amounts of capsaicin, the compound that gives chili peppers their heat. While bell peppers are not spicy, some individuals with a high sensitivity to capsaicin may experience mild digestive upset or heartburn after consuming them.
• Pesticide Residue: Non-organic bell peppers may contain pesticide residue on their skin. Washing bell peppers thoroughly before consumption is recommended to minimize exposure to pesticides.
• Nightshade Sensitivity: Bell peppers belong to the nightshade family of plants, which also includes tomatoes, potatoes, and eggplants. Some individuals with sensitivities to nightshade vegetables may experience inflammation or digestive issues after consuming bell peppers.

Yes, bell peppers are a nutritious and beneficial part of a balanced diet for most people. They are low in calories, high in vitamins and antioxidants, and provide several essential nutrients. Consuming bell peppers can contribute to immune support, antioxidant protection, and improved vision.

The USDA Dietary Guidelines for Americans recommend that adults consume 2-3 cups of vegetables per day, and bell peppers can be a part of that. There isn't a specific recommendation for bell peppers alone, but rather for the broader category of "red and orange vegetables." The guidelines suggest consuming 5 1⁄2 to 6 cup-equivalents of red and orange vegetables per week for a 2000-calorie diet. This translates to roughly 1 cup per day.

One medium bell pepper (about 149g) is approximately one cup when chopped. Eating one medium bell pepper a day fits comfortably within the general vegetable recommendations.

There isn't a defined upper limit specifically for bell peppers but excessive consumption of any single food can lead to dietary imbalances. Eating an extremely large quantity of bell peppers (e.g., several pounds) could potentially cause digestive upset due to the fiber content, and could displace other important food groups from the diet. 

Calorie differences among bell pepper types are relatively small. Green bell peppers are harvested before full ripeness and have the lowest calorie count at approximately 20 calories per 100g. Red bell peppers, which are fully ripe, have the highest calorie count among the common varieties, at around 31 calories per 100g. Yellow and orange bell peppers fall in between, with 27 and 26 calories per 100g, respectively. The slight increase in calories as the peppers ripen is due to the development of natural sugars, which also contributes to the sweeter flavor of red, yellow, and orange peppers. 

Red bell peppers are often considered the healthiest due to their higher concentration of vitamins and antioxidants. As they have been on the vine the longest, they have had more time to develop nutrients, particularly vitamin C and beta-carotene (Vitamin A). 

The macronutrient profiles of different bell pepper colors are very similar, but the micronutrient content varies significantly. A 100-gram serving of green bell pepper contains approximately 20 calories, 0.2g fat, 0.9g protein, and 4.6g carbohydrates. A 100-gram serving of red bell pepper contains approximately 27 calories, 0.3g fat, 1g protein, and 6g carbohydrates.

There are virtually no desserts that prominently feature bell pepper as a main ingredient. Bell peppers are almost exclusively used in savory dishes.

Bell peppers originate from the Americas, specifically from South and Central America. The wild ancestor of the bell pepper, Capsicum annuum, is believed to have originated in an area spanning from southern Brazil to Bolivia. Indigenous peoples of these regions cultivated and domesticated peppers thousands of years ago, spreading them throughout the Americas.

Christopher Columbus is credited with introducing peppers to Europe after his voyages to the New World in the late 15th century. From Spain, peppers spread rapidly throughout Europe, Asia, and Africa, becoming integrated into various cuisines. The term "pepper" was initially applied to these New World fruits because of their sometimes spicy flavor, which reminded Europeans of the unrelated black peppercorns (Piper nigrum) that were a highly valued spice from Asia.

The bell pepper, specifically, is a cultivar of Capsicum annuum that was developed to have a mild, sweet flavor and a blocky shape, lacking the capsaicin that gives chili peppers their heat. The development of the bell pepper is likely the result of selective breeding over centuries, both in the Americas and later in Europe.

The history of bell peppers in specific dishes is often intertwined with the broader adoption of peppers into various cuisines. For example, stuffed peppers are found in many cultures, with variations in fillings and seasonings reflecting local ingredients and preferences. In Mexican cuisine, chiles rellenos (stuffed poblano peppers) are a classic dish, while Italian cuisine features peperoni ripieni (stuffed bell peppers). Hungarian cuisine has töltött paprika (stuffed peppers), and Mediterranean cuisines have their own versions, often filled with rice, meat, and vegetables.