Health Benefits Bell Peppers and Nutrition Facts

The popular bell pepper (Capsicum annum) or sweet pepper belongs in the Solanaceae family, genus, Capsicum. These sweet peppers or chillies have a unique bell shape with fleshy and crunchy, texture and the outer part is thick.

These peppers are not hot and spicy like other members of the family.

Peppers are native to Mexico and the Central American region. They were spread to the rest of the world by Portuguese and Spanish explorers and settlers.

Bell peppers are now grown in many parts of the world and are a popular home garden plant.

This article summarizes the health benefits of bell pepper and includes a chart of nutrition facts for raw bell peppers for a serving of 100 g.

Health Benefits of Bell Pepper (green, red, yellow and orange)


► Bell peppers have no fat and very low calories with just 31 calories in 100 g. is very low in calories and fats. 100 g provide just 31 calories. By comparisons potatoes have 77 calories, onions 40, tomato 18, pumpkin 26 calories

► Bell peppers have small amounts of health promoting an alkaloid compound called capsaicin, that has anti-bacterial, anti-carcinogenic and anti-diabetic properties.

► Bell peppers are a rich source of vitamin C, with 100 g red pepper containing 127.7 micro g, which is more than 200% of the daily requirement. Bell peppers also contains good levels of vitamin A and other vitamins (see the table below). Bell peppers are rich in B group vitamins such as pyridoxine (vitamin B-6), niacin, riboflavin, and thiamine.

► These peppers also contain a rich array of antioxidants such as carotenes, zea-xanthin, lutein and cryptoxanthin. These substances boost the immune system and help protect the body from harmful free radicals the build up in the body in times of stress and during bouts of illness.

► Bell peppers are a good source of essential minerals such as are iron, zinc, potassium, copper, manganese, magnesium, and selenium.

Culinary Uses for Bell Peppers

People are using bell peppers much more widely now. In the past they had a reputation for being poisonous and were mostly grown in home gardens as ornamentals. Now they are widely uses in salads, pasta sauces, pizzas and in stews, stir-fries and curries.

Their delicate sweet flavor and crunchy texture makes them a universal favorite. Stuffed half bell peppers is a wonderful dish.

When buying bell peppers make sure that they are not limp, withered or have wrinkly skin. Also avoid fruit with dark spots, marks or bruising.

Bell peppers can be kept for about four days in the refrigerator in plastic bags. the seeds are very easy to remove.

Some ways to use bell peppers are:

► cooked in stir-fries

► use in pasta sauce

► added to homemade pizzas

► stuffed with rice, meat, cheese, dried fruits, nuts and then baked

► grilled or roasted to enhance their flavors and then peeled and sliced.

Nutrient Facts for Bell Peppers (100g Serve)

Nutrients in 100g servingNutrient Value
Energy 31
Carbohydrates 6.03 g
Protein 0.99 g
Total Fat 0.30 g
Cholesterol 0 mg
Dietary Fiber 2.1 g
Vitamins ****
Folates 46 mcg
Niacin 0.98 mg
Pyridoxine 0.29 mg
Riboflavin 0.09 mg
Thiamin 0.05 mg
Vitamin A 3131 IU
Vitamin C 127.7 mg
Vitamin E 1.58 mg
Vitamin K 4.9 mcg
Electrolytes ****
Sodium 4 mg
Potassium 211 mg
Minerals ****
Calcium 7 mg
Copper 0.02 mg
Iron 0.43 mg
Magnesium 12 mg
Manganese 0.11 mg
Phosphorus 26 mg
Selenium 0.1 mcg
Zinc 0.25 mg
Phyto-nutrients ****
Carotene-beta 1624 mcg
Carotene-alpha 20 mcg
Cryptoxanthin-β 490 mcg
Lutein-zeaxanthin 51 mcg




Bell peppers are very healthy with no fat, low calories and they are rich in vitamins and minerals
Bell peppers are very healthy with no fat, low calories and they are rich in vitamins and minerals
        Source: Symphony999 (Own work) [CC-BY-SA-3.0], via Wikimedia Commons
Bell peppers are easy to prepare for a wide range of uses and dishes
Bell peppers are easy to prepare for a wide range of uses and dishes
        Source: Paul Goyette [CC-BY-SA-2.0 ], via Wikimedia Commons
You can use bell peppers in a wide variety of ways. Stuffed bell peppers are a delight.
You can use bell peppers in a wide variety of ways. Stuffed bell peppers are a delight.
        Source: FASTILY (Own work) [CC-BY-SA-3.0-2.5-2.0-1.0], via Wikimedia Commons