Bell Pepper: Calories, Nutrition Facts, and Health Benefits (2026)

A medium red bell pepper (119 g) contains 37 calories, 1.2 g of protein, 7.2 g of carbohydrates, 2.5 g of fiber, and 5 g of sugar. It is particularly rich in vitamin C, providing 152 mg, which is 169% of the daily value.

This page explores the nutrition profile of bell peppers, focusing on the values per 1 medium red pepper and per 100 g. It also discusses their impact on common health goals and compares them with other vegetables.

Bell Pepper Nutrition Facts (Per Serving and Per 100 g)

The following table details the nutrition facts for bell peppers, highlighting key vitamins and minerals.

Values are for 1 medium red pepper (119 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	37	31	2%
Protein	1.2 g	1.0 g	2%
Carbohydrates	7.2 g	6.0 g	3%
Fiber	2.5 g	2.1 g	9%
Sugar	5.0 g	4.2 g	-
Fat	0.4 g	0.3 g	0%
Vitamin C	152.0 mg	127.7 mg	169%
Potassium	251 mg	211 mg	5%
Vitamin A	187 mcg	157 mcg	21%
Vitamin B6	0.35 mg	0.29 mg	20%

About 78% of bell pepper calories come from carbohydrates, 13% from protein and 9% from fat.

Bell Pepper by Health Goal

Here, we evaluate how bell peppers align with various health goals, including weight management and nutrient intake.

Goal	Rating	Why
Weight loss	Excellent	37 calories per serving with 2.5 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Excellent	Provides 152 mg vitamin C (169% DV)
Digestion	Good	2.5 g fiber per serving supports regularity
Heart health	Good	Potassium (251 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.2 g); best as a vitamin-rich choice, not a protein source

Bell Pepper and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Bell Pepper has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Bell Pepper Compares to Other Vegetables

The comparison table below illustrates how bell peppers stack up against other popular vegetables in terms of nutritional content.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Bell Pepper	31	4.2	2.1	127.7
Tomato	18	2.6	1.2	13.7
Chili Pepper	40	5.3	1.5	143.7
Cucumber	15	1.7	0.5	2.8

Bell Pepper Myths, Checked

All bell pepper colors are nutritionally the same , Misleading. Red peppers have far more vitamin C and vitamin A than green.

Bell peppers are spicy , False. Bell peppers are sweet, not hot; they lack capsaicin.

How to Track Bell Pepper

Vegetable portions and cooking method both change the numbers, so the same bell pepper can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log bell pepper accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a medium bell pepper?

A medium bell pepper contains 37 calories. This makes it a low-calorie vegetable option, suitable for various dietary plans.

Is bell pepper good for weight loss?

Yes, bell peppers can be beneficial for weight loss due to their low calorie content and high fiber, which can promote satiety.

Can people with diabetes eat bell pepper?

People with diabetes can eat bell peppers as they have a low glycemic index of about 15, making them a safe choice for blood sugar management.

How much vitamin C is in bell pepper?

Bell peppers are high in vitamin C, with a medium red pepper providing 152 mg, which is 169% of the daily value.

Is bell pepper high in sugar?

While bell peppers contain some sugar, with 5 g per medium pepper, this is not considered high compared to many fruits.

Which color bell pepper is healthiest?

All colors of bell peppers offer health benefits, but red bell peppers are often considered the healthiest due to their higher vitamin C and antioxidant content.

Key Takeaways

• A medium red bell pepper has 37 calories.
• It contains 2.5 g of fiber, aiding digestion.
• Bell peppers provide 152 mg of vitamin C, supporting immune health.
• They have a low glycemic index of about 15.
• Red bell peppers are richer in nutrients than green ones.
• They contain only 5 g of sugar per medium pepper.