That satisfying crunch when you bite into a raw bell pepper? That's not just water. It's one of the biggest, most accessible hits of vitamin C you can get from any food in the produce aisle. We often treat them as a simple vehicle for dip or a bit of color in a stir-fry, but bell peppers—especially the red and yellow ones—are a nutritional event in their own right. They're proof that sometimes the most common foods are the ones we overlook the most.
↑ Bell peppers are low in calories and exceptionally high in vitamin C.
The everyday vitamin C star
A bell pepper is about 92% water. This makes it incredibly hydrating and low in calories, but it's a mistake to think that means it's low in nutrients. The small percentage that isn't water is packed with an incredible amount of vitamin C, some vitamin A, and a decent bit of fiber.
The different colors aren't just for show. A green bell pepper is simply an unripe pepper; as it ripens on the vine to yellow, then orange, then red, its vitamin content—especially vitamin C and beta-carotene—skyrockets. A red bell pepper has significantly more nutrients than a green one, and a sweeter, less bitter taste.
IN ONE LINE
A 100g serving of bell pepper—about one medium pepper—is extremely low-calorie, low-carb, and provides over a day's worth of immune-supporting vitamin C.
Bell pepper nutrition facts
Here's the nutritional breakdown for a 100-gram serving of raw bell pepper, which is roughly one medium-sized pepper.
The standout number here is the vitamin C. At 127 mg, a single pepper provides well over the recommended daily intake. This makes it one of the absolute best dietary sources of this crucial antioxidant, far surpassing citrus fruits by weight.
Bell pepper's glycemic index
Bell peppers are non-starchy vegetables, which means their carbohydrate content is low and composed mostly of fiber and water. Because of this, they have a very low glycemic index (GI). While an exact number isn't officially recorded for bell peppers alone, it's estimated to be well under 15, placing them firmly in the 'low' category.
This means that eating bell peppers, raw or cooked, will have a minimal effect on your blood sugar levels. Their glycemic load (GL), which accounts for a typical portion size, is close to zero. They are an excellent food for blood sugar management.
GLYCEMIC INDEX · BELL PEPPER vs OTHER FOODS
Bell pepper has a very low blood sugar impact
Bell Pepper
non-starchy
LOW
Apple
whole fruit
LOW
Pineapple
whole fruit
MEDIUM
White bread
refined
HIGH
Cornflakes
refined
HIGH
SCALE 0–90
04590
The best ways to eat them
You can't really go wrong, but here are a few simple ways to get the most out of your peppers.
01
Eat them raw.
Slicing them into sticks for dipping or dicing them into salads preserves the maximum amount of heat-sensitive vitamin C. The crunch is pretty great, too.
02
Roast them.
Roasting brings out their natural sweetness and softens their texture. A little vitamin C is lost, but they become easier to digest for some people.
03
Choose red, yellow, or orange.
These have been on the vine longer, so they're sweeter and packed with more vitamins and antioxidants than their unripe green cousins.
04
Don't drown them.
They're a fantastic low-calorie food. Pairing them with a sensible portion of hummus or yogurt dip is great; submerging them in a cup of ranch dressing kind of defeats the purpose.
What bell peppers are good for
01
A massive vitamin C boost
With 127mg per 100g, bell peppers are one of the richest sources of vitamin C, essential for immune function, skin health, and iron absorption.
141%
vit C DV
02
Excellent for weight management
At only 26 calories for a whole medium pepper, their high water and fiber content helps you feel full with almost no caloric cost.
~26
calories
03
Blood sugar friendly
Being a low-carb, high-fiber, non-starchy vegetable, bell peppers have a negligible impact on blood glucose, making them ideal for diabetic and keto diets.
GI <15
very low
04
Rich in antioxidants
Beyond vitamin C, colorful peppers are full of carotenoids like beta-carotene (in red/orange ones) and quercetin, which help fight cellular damage.
Low
oxidative stress
What to pair bell peppers with
Their mild, fresh flavor makes bell peppers a perfect partner for bolder tastes. Adding a source of protein or healthy fat turns them into a complete and satisfying snack or meal component.
Eat freely — or be mindful?
Three ways to use them
Beyond slicing them for a veggie tray, here are three simple ideas to make bell peppers a star.
Want more easy, low-carb vegetables in your week?
Our meal planner makes it simple to build a balanced week of eating. We'll help you pair foods like bell peppers with the right protein and fats for your goals, all with a single, organized grocery list.
Build my weekly plan →SOURCES & REFERENCES · 3
One more thing
Eating well is rarely about willpower. It’s about having a short list of dinners you actually want to eat. Pick two from this list. Make them next week. The rest will follow.
If you want these on autopilot, our weekly meal planner can drop the picks above into your calendar with one click and build a single grocery list from the merged ingredients.
FREQUENTLY ASKED QUESTIONS
Frequently asked questions
Which color bell pepper is the healthiest?
Red bell peppers are generally the most nutritious. They are simply green peppers that have been allowed to fully ripen, developing higher levels of vitamin C and beta-carotene (which the body converts to vitamin A) in the process. Yellow and orange are in the middle. Green peppers are still healthy, just less nutrient-dense.
Are bell peppers good for weight loss?
Yes, they are an excellent food for weight loss. A medium pepper has only about 26 calories but is high in water and fiber, which helps you feel full. They are a great way to add volume and nutrients to meals without adding calories.
Is it better to eat bell peppers raw or cooked?
Both are great. Raw peppers retain the maximum amount of vitamin C, which is sensitive to heat. However, cooking can make the peppers easier to digest for some people and brings out their natural sweetness. A mix of both is a good strategy.
Are bell peppers okay for a keto diet?
Absolutely. With only about 4 grams of net carbs per 100g serving, bell peppers are a fantastic low-carb vegetable that can add flavor, color, and nutrients like vitamin C to a ketogenic diet.
METHODOLOGY
How this article was created
Built using verified nutrition databases, culinary research, and traditional cooking knowledge — every claim is cross-referenced against the sources listed in the article.
· USDA data· Culinary research· Quality reviewed
Read our methodology →TRANSPARENCY
About this content
Articles are curated using trusted food databases (USDA FoodData Central, IFCT), culinary literature, and dietary guidelines, then structured by our editorial team for clarity, accuracy, and usefulness.
· Verified data sources· Culinary research· Quality reviewed
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