Peppers Nutrition Facts: Calories and Vitamin Content

Peppers

~120 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

37kcal

Carbohydrate7.2 g %77

Protein1.2 g %13

Fat0.4 g %9

Peppers Nutrition Values

Nutrients	100 gr	1 1 Medium Bell Pepper
Calories(kcal)	31	37
Carbohydrate (g)	6	7.2
Protein (g)	1	1.2
Fat (g)	0.3	0.36
Fiber (g)	2.1	2.52
Cholesterol (mg)	0	0
Sodium (mg)	4	4.8
Potassium (mg)	211	253.2
Calcium (mg)	10	12
Iron (mg)	0.4	0.48
Vitamin A (IU)	157	188.4
Vitamin C (mg)	128	153.6

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Peppers

Metabolic Effect: Peppers, especially red varieties, can meet the entire daily vitamin C requirement on their own, boosting immunity and enhancing iron absorption. Their low glycemic index prevents sudden blood sugar spikes, making them a great choice for individuals with insulin resistance.
Consumption Tips: Eating peppers raw minimizes vitamin C loss; consuming 1–2 pieces daily in salads or as a side is ideal. Avoid high heat when cooking — steaming or light sautéing preserves most of the nutritional value.
Caution: Hot pepper varieties can cause indigestion and heartburn, so those with gastritis or acid reflux should monitor their portion sizes carefully. Spicy peppers eaten late at night may negatively affect sleep quality, so it is wiser to limit intake at dinner.
Exercise: The potassium found in peppers helps reduce post-workout muscle cramps and supports electrolyte balance. Consuming raw peppers before exercise provides light energy without slowing digestion, making them a practical pre-workout snack.