What are the Nutritional Facts about Bell Peppers?
December 16, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Bell peppers are low in calories and rich in vitamin C, fiber, and antioxidants. Learn nutrition facts, health benefits, and best uses.
Introduction:
Bell peppers, also called capsicum in India, are colourful vegetables used in many dishes. They come in green, red, yellow, and orange colours. Bell peppers are low in calories and rich in vitamins, especially vitamin C. They help improve immunity, digestion, and overall health.
Nutritional Facts of Bell Peppers (Per 100 grams)
| Nutrient | Amount |
|---|---|
| Calories | 31 kcal |
| Carbohydrates | 6 g |
| Natural Sugar | 4.2 g |
| Dietary Fibre | 2.1 g |
| Protein | 1 g |
| Fat | 0.3 g |
| Vitamin C | 127 mg |
| Vitamin A | 157 µg |
| Vitamin B6 | 0.3 mg |
| Potassium | 211 mg |
| Folate | 46 µg |
| Iron | 0.4 mg |
Health Benefits of Bell Peppers
1. Boosts Immunity
- Very high in vitamin C
- Helps fight infections
- Improves skin and wound healing
2. Good for Eye Health
- Rich in vitamin A and antioxidants
- Protects eyes from damage
- Reduces risk of vision problems
3. Supports Weight Loss
- Low calories and high fibre
- Keeps you full for longer
- Ideal for diet-friendly meals
4. Improves Digestion
- Fibre helps smooth digestion
- Prevents constipation
- Supports gut health
5. Supports Heart Health
- Potassium helps control blood pressure
- Antioxidants reduce heart disease risk
Colour-wise Benefits of Bell Peppers
| Colour | Main Benefits |
|---|---|
| Green | Good for digestion, low sugar |
| Red | Highest vitamin C and antioxidants |
| Yellow | Improves eye and skin health |
| Orange | Boosts immunity and metabolism |
Are Bell Peppers Good for Diabetics?
✔️ Yes, bell peppers are safe for diabetics
- Low glycaemic index
- Low natural sugar
- High fibre slows sugar absorption
Tip: Eat them raw, roasted, or lightly cooked.
Best Ways to Eat Bell Peppers
- Raw in salads
- Stir-fried with vegetables
- Added to omelette or curry
- Stuffed capsicum
- Roasted or grilled
❌ Avoid overcooking to preserve vitamin C.
How Much Bell Pepper Should You Eat Daily?
- Adults: ½ to 1 cup daily
- Children: ¼ to ½ cup
- Weight loss diet: Daily use is safe
Bell Peppers for Kids and Elderly Ones:
- Crunchy and tasty
- Improves immunity
- Supports bone and eye health
Conclusion:
Bell peppers are nutritious, colourful, and low-calorie vegetables. They are rich in vitamin C, fibre, and antioxidants. Adding bell peppers to your daily meals can improve immunity, digestion, and heart health naturally.
FAQs
Q1. Are bell peppers better raw or cooked?
Raw is best for vitamin C, but light cooking is also healthy.
Q2. Can we eat bell peppers daily?
Yes, daily intake in moderate quantity is safe.
Q3. Are bell peppers good for weight loss?
Yes, they are low in calories and high in fiber.