Bell Peppers
Bell peppers are low-calorie, nutrient-dense vegetables exceptionally rich in vitamin C and carotenoids, supporting immune function and cellular antioxidant defenses.
Nutrition · per ~85 g serving · ≈ ¾ pepper
- Vitamin C108.5 mg121% DV
- Vitamin A2661.3 iu53% DV
- Vitamin B60.25 mg14% DV
- Folate39.1 mcg10% DV
- Potassium179.3 mg4% DV
- Lycopene~4.3 mg
- Lutein & Zeaxanthin~5.1 mg
- Beta-carotene~4.3 mg
- Carotenoids~5.1 mg
- Quercetin~13 mg
- Polyphenols~128 mg
Score · 90/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C142% DV
- Vitamin B617% DV
- Folate12% DV
- Potassium5% DV
Overview
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.
Health Benefits (5)
- Enhanced immune function and collagen synthesisstrongVitamin 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
- Reduced oxidative stress and inflammationstrongCarotenoids (especially beta-carotene and lycopene in red peppers) and quercetin directly scavenge free radicals and inhibit pro-inflammatory signaling pathways
- Cardiovascular protection and blood pressure regulationmoderatePotassium promotes vasodilation and sodium-potassium balance; polyphenols improve endothelial function and reduce arterial stiffness
- Eye health and macular degeneration preventionmoderateLutein and zeaxanthin accumulate in retinal tissue and filter harmful blue light while reducing oxidative damage to photoreceptors
- Blood glucose stability and metabolic healthmoderateLow glycemic index, high fiber content (2.1g/100g), and polyphenols slow glucose absorption and improve insulin sensitivity
Food Pairings
- ·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
Practical Tips
- ·Select peppers with firm, glossy skin and no soft spots; store in refrigerator crisper drawer for up to 2 weeks to preserve vitamin C content
- ·Prefer red, orange, or yellow varieties over green for higher carotenoid and antioxidant concentrations due to extended ripening duration
- ·Consume raw or lightly cooked (roasted <5 minutes) to maximize heat-sensitive vitamin C; prolonged boiling reduces C content by 50%+
- ·Include bell pepper skin in prepared dishes whenever possible, as polyphenols concentrate in the outer layers near the skin
- ·Aim for ½–1 cup (75–150g) daily to obtain meaningful micronutrient benefits without excessive volume
Optimal Timing
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.
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.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about bell peppers
What is bell peppers?
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.
Is bell peppers healthy?
Bell Peppers scores 90/100 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.
Is bell peppers high in protein?
Not particularly. A 85 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Is bell peppers high in fiber?
Not really. A 85 g serving provides about 1.8 g of fiber (~6% of the 28 g daily value).
What vitamins and minerals are in bell peppers?
In a 85 g serving, bell peppers is highest in Vitamin C (~121% DV), Vitamin A (~53% DV), Vitamin B6 (~14% DV).
Is bell peppers keto-friendly?
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).
When is the best time to eat bell peppers?
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.
How much bell peppers should I eat?
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.
What pairs well with bell peppers?
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.
Supplements that mirror Bell Peppers's nutrient profile
Encyclopedia entries that supply the same signature nutrients bell peppers contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Bell Peppers
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.