Bell Pepper Nutrition Facts & Health Benefits

Learn more about bell pepper nutrition, bell pepper nutrition facts and the health benefits of bell peppers.

Bell peppers (Capsicum annuum) are one of the healthiest foods you have been not including in you day to day diet. Bell peppers are delicious, nutritious and super healthy fruits that come in a variety of colors including yellow, green, orange, red, purple, brown and black. The green ones are the most common in groceries and supermarkets. So why do you need to include bell peppers in your diet?

  • Bell pepper nutrition
  • Bell pepper nutrition facts

Bell pepper nutrition and nutrition factsBell Pepper Nutrition Facts & Health Benefits

Bell pepper nutrition fact #1

Bell peppers are a rich source of Vitamins. It is nutrition fact that bell peppers are a good source of Vitamins. What are some of these vitamins and how are they important to your health?
Vitamin A
Vitamin A is primarily associated with good eyesight. In addition to promoting vision, vitamin A is also essential for supporting the immune system, maintaining healthy skin, regulating genes, and producing red blood cells. Lack of vitamin A causes impaired vision and increases susceptibility to infectious diseases. 100 g of sweet pepper has 3131 IU or 101% of vitamin A.
Vitamins C
According to experts, Vitamin C is one of the safest and most effective nutrients. Including bell peppers in your diet will let you benefit from this vitamins.This powerful vitamin provides a number of very important health benefits, and the body needs it to function well. Health benefits include protection against immune system deficiencies, prenatal health problems, cardiovascular disease, eye disease, inflammation, skin wrinkling and generally it supplies the body with chemicals that help it to process a diverse diet. Individuals with this kind of vitamin deficiency become tired and experience various problems like gum disease, hair loss, etc. 100 g fresh red pepper provide about 127.7 mcg or about 213% of RDA.
Vitamin E
The bell pepper is a good source of Vitamin E. This Vitamin plays a key role in keeping skin and hair looking youthful.
Bell pepper is an excellent source B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are vital: our bodies require them from external sources to replenish. B-complex vitamins facilitate cellular metabolism through various enzymatic functions. Studies have shown that these vitamins are beneficial in treating depression and stress-related conditions- the B6 vitamin is plays a role in the production the hormones serotonin and norepinephrine, which affect mood. According to whfoods, 1 cup of bell pepper serving provides 0.27 mg of Vitamin B6.

Bell pepper nutrition fact #2

Lutein, an enzyme found in bell pepper, protects the eyes from cataracts and macular degeneration later in life.

Bell pepper nutrition fact #3

Bell peppers, most specifically the red-colored variety, contain quite a number of phytochemicals and carotenoids, particularly beta-carotene, which lavishes you with anti-inflammatory and antioxidant advantages.

Bell pepper nutrition fact #4

The capsaicin in bell peppers is known to possess several health benefits. Studies have shown that it minimizes ‘bad’ cholesterol, eases inflammation, brings relief from pain and controls diabetes. Laboratory studies on experimental mammals also suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties.

Bell pepper nutrition fact #5

Bell peppers are considered a fat burning food because with 10% fiber, your body will have to work harder to digest it. Therefore, these fruits are great for weight-loss. One green bell pepper has about 25 calories and 5 grams of carbohydrate, has no fat or cholesterol and contains only 13 milligrams of sodium.

Bell pepper nutrition fact #6

Bell pepper has enough levels of essential minerals. Just like vitamins, minerals help your body grow, develop, and stay healthy. Some of main minerals in it are magnesium, iron, potassium, copper, zinc, manganese, and selenium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Selenium is anti-oxidant micro-mineral that acts as co-factor for enzyme superoxide dismutase.

Bell pepper nutrition fact #7

Bell peppers are known to play a protective role in certain types of cancers. This mainly due to the sulfur that is contained in the peppers.See table below for in-depth nutrient analysis.Bell peppers (Capsicum annuum var annuum), red,raw, Nutrition value per 100 g
[Source: USDA National Nutrient data base]


Nutrient Value

Percentage of RDA

Energy31 Kcal1.5%
Carbohydrates6.03 g4%
Protein0.99 g2%
Total Fat0.30 g1%
Cholesterol0 mg0%
Dietary Fiber2.1 g5.5%




Folates46 mcg12%
Niacin0.979 mg6%
Pyridoxine0.291 mg22%
Riboflavin0.085 mg6.5%
Thiamin0.054 mg4.5%
Vitamin A3131 IU101%
Vitamin C127.7 mg213%
Vitamin E1.58 mg11%
Vitamin K4.9 mcg4%




Sodium4 mg<1%
Potassium211 mg4.5%




Calcium7 mg1%
Copper0.017 mg2%
Iron0.43 mg5%
Magnesium12 mg3%
Manganese0.112 mg5%
Phosphorus26 mg4%
Selenium0.1 mcg<1%
Zinc0.25 mg2%




Carotene-ß1624 mcg
Carotene-α20 mcg
Cryptoxanthin-ß490 mcg
Lutein-zeaxanthin51 mcg

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