Food guide

Red Bell Pepper

Gram for gram one of the richest vitamin C foods, ahead of citrus.

VegetablesNutrient-DensePlant-Based

Red Bell Pepper, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of red bell pepper for fair comparison. Typical serving: 1 medium pepper (119 g) — 37 kcal per 119 g serving.

Nutrition information for Red Bell Pepper
Nutrient	Per 100 g	Per serving (119 g)	Per 100 kcal
Energy	31 kcal	37 kcal	100 kcal
Protein	1 g	1.2 g	3.2 g
Carbohydrate	6.1 g	7.2 g	19.5 g
Fat	0.3 g	0.4 g	1.1 g
Fibre	2.1 g	2.5 g	6.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of red bell pepper, with a typical serving and FDA Daily Value for adults.

Micronutrients for Red Bell Pepper
Nutrient	Per 100 g	Per serving (119 g)	% DV
Vitamins
Vitamin C	142 mg	169 mg	158%
Thiamin	0.055 mg	0.065 mg	5%
Riboflavin	0.14 mg	0.17 mg	11%
Niacin	1 mg	1.2 mg	6%
Vitamin B6	0.3 mg	0.36 mg	18%
Folate	47.3 µg	56.3 µg	12%
Minerals
Calcium	6.4 mg	7.6 mg	<1%
Iron	0.35 mg	0.42 mg	2%
Magnesium	11 mg	13.1 mg	3%
Phosphorus	26.6 mg	31.7 mg	2%
Potassium	213 mg	253 mg	5%
Sodium	0 mg	0 mg	0%
Zinc	0.2 mg	0.24 mg	2%
Selenium	0 µg	0 µg	0%
Copper	0.04 mg	0.048 mg	4%
Manganese	0.13 mg	0.15 mg	6%

Source: USDA FoodData Central — Peppers, bell, red, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat red bell pepper?

Around twice a day's vitamin C in one pepper.
Red peppers have far more vitamin A than green ones.
Raw or cooked, they add volume for very few calories.

How to include it

Roast whole, peel, and store in olive oil.
Slice raw into hummus or tzatziki.
Stuff with rice, lentils and feta and bake.

Things to consider

Nightshade sensitivity is reported anecdotally; evidence is weak but individual.
Long cooking degrades a good share of the vitamin C.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

LegumesPlant-Based

Hummus

Blended chickpeas and tahini — the easiest way to make raw vegetables into a real snack.

kcal: 173
protein: 5 g
fibre: 4.3 g

per 100 g · Typical serving: 2 tbsp (30 g)

Protein-RichNutrient-Dense

Eggs

A complete protein source with choline, B12, selenium and vitamin D concentrated in the yolk.

kcal: 143
protein: 12.6 g
fibre: 0 g

per 100 g · Typical serving: 2 large eggs (100 g)

Lentils, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichFibre-Rich

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal: 116
protein: 9 g
fibre: 8 g

per 100 g · Typical serving: 100 g cooked

Browse the whole food database

Practical nutrition and wellness information, delivered without the hype.