Green Bell Pepper Nutrition Calculator — Calories & Nutrition per Serving

Raw green bell pepper (FDC 170427) contains just 20 calories per 100g — among the lowest-calorie vegetables available. At 94% water by weight, a medium green pepper (~119g) has roughly 24 calories while providing 96mg vitamin C (107% DV). Few foods match this vitamin C-to-calorie ratio: 4.02mg vitamin C per calorie, compared to orange at 1.13mg/kcal and strawberry at 1.84mg/kcal ^[1].

The macronutrient profile is minimal: 0.86g protein, 0.17g fat, and 4.64g carbohydrates per 100g. Of those carbs, 1.7g is dietary fiber and 2.4g is natural sugars. This makes green bell peppers one of the few vegetables where vitamin C content per gram significantly exceeds the total calorie count — you'd need to eat 500g (about 4 medium peppers) to reach 100 calories ^[1].

Compared to its ripened counterparts, green bell pepper has lower sugar (2.4g vs. 4.2g in red) and fewer calories (20 vs. 31 in red per 100g). The green color indicates an unripe stage of *Capsicum annuum*, harvested before sugars and red carotenoids develop fully. This explains the slightly bitter, vegetal flavor that distinguishes green peppers in cooking ^[2].

Green bell peppers deliver 80.4mg vitamin C per 100g raw (89% DV), but cooking method determines how much survives on the plate. Roasting at 200°C for 15-20 minutes reduces vitamin C by approximately 25%, leaving ~60mg per 100g. Grilling causes roughly 32% loss (~55mg remaining) due to direct heat exposure and charring ^[1][2].

Sautéing in oil is the most transformative: the USDA records sautéed green pepper at 127 kcal per 100g — a 535% increase from raw — almost entirely from absorbed cooking oil. Vitamin C drops to ~45mg (~44% loss), though the oil enhances absorption of fat-soluble vitamin E (0.37mg raw → ~1.9mg in sautéed form from the oil) and vitamin K ^[1].

For maximum vitamin C retention, raw consumption is optimal — sliced strips, chopped in salad, or as part of a crudité platter. Quick stir-frying (1-2 minutes, high heat) is the second-best option, limiting both time and water contact. If you're logging vitamin C intake, raw green pepper gives you the most predictable and highest value per gram ^[2].

All bell pepper colors come from *Capsicum annuum*, with color indicating ripeness stage. Green peppers are harvested earliest, before pigment conversion. As peppers ripen: green → yellow → orange → red, accumulating sugar and carotenoids at each stage. This maturation changes the nutrient profile significantly ^[2].

Vitamin C increases with ripening: green bell pepper has 80.4mg per 100g, while red bell pepper reaches approximately 127.7mg — a 59% increase. Vitamin A diverges dramatically: green has just 18mcg RAE (beta-carotene is minimal in green), while red has 157mcg RAE from concentrated beta-carotene and beta-cryptoxanthin. Yellow pepper sits between at roughly 10mcg RAE but with 183mg vitamin C ^[1].

What green peppers retain is lower calories and lower sugar: at 20 kcal and 2.4g sugar per 100g, green peppers have 36% fewer calories and 43% less sugar than red peppers (31 kcal, 4.2g sugar). For calorie-focused tracking, green is the most economical choice. For vitamin A and antioxidant logging, red is clearly superior. The choice depends on which nutrients you're prioritizing ^[1][2].

Beyond vitamin C, green bell peppers are a notable source of vitamin B6 (pyridoxine) at 0.224mg per 100g (13% DV). A medium pepper (~119g) provides 0.27mg B6 (16% DV) — a significant contribution from a single low-calorie vegetable. B6 is involved in over 100 enzyme reactions, primarily related to protein and amino acid metabolism ^[1].

Among common vegetables, green pepper's B6 concentration per calorie is remarkable: 0.0112mg B6 per calorie — higher than potato (0.003mg/kcal), banana (0.004mg/kcal), and chicken breast (0.005mg/kcal). Only a few vegetables like garlic and sunflower seeds exceed this B6 density, and neither is typically consumed in comparable portions ^[1].

Green peppers also provide smaller amounts of folate (10mcg, 3% DV), niacin (0.48mg, 3% DV), and thiamine (0.057mg, 5% DV). While individually modest, these B-vitamins in combination contribute to the overall micronutrient value — especially relevant when green peppers appear regularly in dishes like stir-fries, fajitas, and salads where 100-200g portions are common ^[1].

Stuffed peppers are one of the most popular preparations. A medium green pepper shell (~119g) contributes roughly 24 calories to the dish — the filling (rice, meat, cheese) accounts for the vast majority of the meal's calorie content. When logging a stuffed pepper, track the shell and filling separately for accuracy. The pepper shell alone provides ~96mg vitamin C and ~0.4mg iron ^[1].

In fajitas and stir-fries, green pepper is typically combined with onion and protein. A typical fajita serving uses about 75g sliced green pepper (15 calories), contributing 60mg vitamin C (67% DV) to the meal. The brief high-heat cooking of fajita preparation retains more vitamin C than longer sautéing methods ^[1].

As a pizza topping, diced green pepper adds negligible calories — approximately 10g per slice (2 calories) — but contributes crunch and 8mg vitamin C. Over an entire pizza with green pepper, the cumulative vitamin C contribution becomes meaningful. For meal logging, green pepper's caloric contribution to mixed dishes is often so small it primarily serves as a vitamin C and fiber boost rather than a macronutrient source ^[1].