How healthy is red bell pepper?
Is red bell pepper healthy? Yes, for most people. Red bell pepper scores 97/100 on the HowHealthyIs Score: 100 g provides 26 kcal, 128 mg vitamin C and 157 µg vitamin A. Few foods beat it for vitamin C: one medium pepper has well over a day's worth, plus vitamin A. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Red bell pepper ranks higher than 97% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Vitamin A67%
- Vitamin E41%
- Fiber29%
- Potassium17%
- Magnesium11%
- Iron9%
- Protein8%
- Calcium2%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 284 minus 2 = 282. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in red bell pepper?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 26 kcal | 31 kcal | |
| Protein | 1 g | 1.2 g | 2% |
| Carbohydrates | 6 g | 7.2 g | 3% |
| Fiber | 2.1 g | 2.5 g | 9% |
| Sugars | 4.2 g | 5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.4 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 157 µg | 187 µg | 21% |
| Vitamin C | 128 mg | 152 mg | 169% |
| Vitamin E | 1.6 mg | 1.9 mg | 13% |
| Minerals | |||
| Calcium | 7 mg | 8.3 mg | 1% |
| Iron | 0.4 mg | 0.5 mg | 3% |
| Potassium | 211 mg | 251 mg | 5% |
| Magnesium | 12 mg | 14 mg | 3% |
| Sodium | 4 mg | 4.8 mg | 0% |
Source: USDA FoodData Central, "Peppers, sweet, red, raw" (FDC 170108). Values rounded.
Why is red bell pepper good for you?
- 152 mg vitamin C in 1 medium pepper, 169% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 187 µg vitamin A in 1 medium pepper, 21% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 1.9 mg vitamin E in 1 medium pepper, 13% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- Raw snacking and dips
- Stir-fries, fajitas and salads
What should you watch out for?
- Nothing notable for most people. Roasted peppers in oil are much more calorie-dense.
Similar foods
Red bell pepper is already one of the most nutrient-dense vegetables we cover.