scored 94/100
Also known as bell pepper, sweet pepper, capsicum, red pepper
Bell peppers are low-calorie, nutrient-dense vegetables exceptionally rich in vitamin C and carotenoids, supporting immune function and cellular antioxidant defenses.
3.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Bell peppers (Capsicum annuum) originated in Central and South America and are now cultivated globally in diverse colors—red, yellow, orange, and green—each with slightly different phytonutrient profiles. Red peppers contain higher concentrations of lycopene and beta-carotene due to extended ripening, while all varieties deliver exceptional vitamin C content (128 mg per 100g, exceeding citrus fruits). Bell peppers are rich in quercetin and other flavonoid antioxidants that combat oxidative stress implicated in aging and chronic disease. The high potassium content (211 mg) supports cardiovascular health and blood pressure regulation, while their low glycemic impact makes them ideal for metabolic health. The combination of fiber, water content (92%), and low calorie density makes bell peppers valuable for weight management without nutritional compromise. Their bioactive compounds—particularly carotenoids and polyphenols—accumulate in tissues and may provide cumulative longevity benefits through reduced inflammation and improved vascular function.
Vitamin C (128 mg/100g) serves as a cofactor for immune cell function and collagen cross-linking, essential for skin elasticity and tissue integrity during aging
Carotenoids (especially beta-carotene and lycopene in red peppers) and quercetin directly scavenge free radicals and inhibit pro-inflammatory signaling pathways
Potassium promotes vasodilation and sodium-potassium balance; polyphenols improve endothelial function and reduce arterial stiffness
Lutein and zeaxanthin accumulate in retinal tissue and filter harmful blue light while reducing oxidative damage to photoreceptors
Low glycemic index, high fiber content (2.1g/100g), and polyphenols slow glucose absorption and improve insulin sensitivity
Bell peppers contain no compounds requiring specific circadian timing; consistent daily consumption optimizes cumulative antioxidant benefits. Consume with meals containing fat for enhanced carotenoid absorption.
Breaks a fast
While compatible with fasting protocols due to minimal calories, the synergy between carotenoids and dietary fat is maximized in mixed meals rather than isolated consumption.
Per 100 g of the default form. Bars show how much higher or lower bell peppers is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Bell Peppers is classified as a nightshade (vegetable). Bell peppers are low-calorie, nutrient-dense vegetables exceptionally rich in vitamin C and carotenoids, supporting immune function and cellular antioxidant defenses.
Bell Peppers scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin B6, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 1.8 g of fiber (~6% of the 28 g daily value).
In a 85 g serving, bell peppers is highest in Vitamin C (~121% DV), Vitamin A (~53% DV), Vitamin B6 (~14% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.3 g of net carbs (5.1 g total minus 1.8 g fiber).
Best any time of day. Bell peppers contain no compounds requiring specific circadian timing; consistent daily consumption optimizes cumulative antioxidant benefits. Consume with meals containing fat for enhanced carotenoid absorption.
A typical serving is around 85 g (~26 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating bell peppers alongside several other vegetable sources.
Bell Peppers pairs nicely with: Pair with olive oil because fat-soluble carotenoids (beta-carotene, lycopene) require dietary lipids for optimal absorption and bioavailability; Combine with garlic and onions because allicin compounds synergize with bell pepper polyphenols to enhance anti-inflammatory and antimicrobial effects; Eat with legumes (beans, lentils) because vitamin C significantly increases non-heme iron bioavailability from plant-based protein sources; Mix with avocado because healthy fats enhance carotenoid absorption while monounsaturated fats support cardiovascular benefits.
Encyclopedia entries that supply the same signature nutrients bell peppers contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients bell pepperscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.