Corn With Red And Green Pepper
A colorful vegetable combination of corn kernels with red and green peppers, providing complex carbohydrates, vitamin C, and carotenoids with moderate micronutrient density.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin B60.38 mg22% DV
- Vitamin C7.5 mg8% DV
- Folate28.9 mcg7% DV
- Riboflavin0.07 mg5% DV
- Niacin0.81 mg5% DV
- Thiamin0.02 mg2% DV
- Vitamin A10.2 iu<1% DV
- Sodium294.9 mg13% DV
- Copper0.05 mg6% DV
- Magnesium21.3 mg5% DV
- Phosphorus52.7 mg4% DV
- Iron0.67 mg4% DV
- Zinc0.31 mg3% DV
- Potassium130.0 mg3% DV
- Manganese0.04 mg2% DV
- Selenium0.51 mcg<1% DV
- Calcium4.3 mg<1% DV
- Polyunsaturated Fat0.22 g
- Monounsaturated Fat0.13 g
- Saturated Fat0.07 g
- Lycopene~4.3 mg
- Lutein & Zeaxanthin~5.1 mg
- Carotenoids~5.1 mg
Score · 73/100
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 B626% DV
- Sodium15% DV
- Vitamin C10% DV
- Folate9% DV
- Copper7% DV
Overview
This mixed vegetable dish combines corn (a staple grain crop) with sweet peppers, creating a nutrient synergistic combination popular in cuisines worldwide. Corn contributes complex carbohydrates, B vitamins (particularly niacin at 0.95mg), and trace minerals, while red and green peppers elevate the vitamin C content and add polyphenolic antioxidants. The sodium level (347mg per 100g) suggests this is likely a prepared or canned mixture; fresh versions would contain significantly less sodium. For longevity, this combination offers meaningful carbohydrate energy with modest micronutrient support, particularly for niacin-dependent metabolic processes and immune function via vitamin C. The carotenoid profile from peppers (beta-carotene and other xanthophylls) supports ocular health and antioxidant defense. However, the zero fiber content is atypical for whole vegetables, indicating processing that removes fiber. This food works best as part of a diversified vegetable intake strategy rather than a primary vegetable source, particularly for those prioritizing fiber and phytonutrient density.
Health Benefits (5)
- Supports cardiovascular health through niacin-mediated lipid metabolismstrongNiacin (0.95mg per 100g) functions as NAD+ cofactor in cellular energy production and supports healthy cholesterol profiles through inhibition of VLDL synthesis
- Enhances immune function and collagen synthesis via vitamin CstrongVitamin C (8.8mg per 100g) from peppers acts as a cofactor for hydroxylation reactions critical for collagen stabilization and supports neutrophil function in immune response
- Provides antioxidant protection through pepper carotenoidsmoderateRed peppers contain lutein, zeaxanthin, and lycopene; green peppers contain chlorophyll and lutein—all reduce oxidative stress in tissues including eyes and cardiovascular system
- Supports iron bioavailability and oxygen transportstrongVitamin C enhances non-heme iron absorption (0.79mg per 100g) from corn and other plant sources, improving oxygen-carrying capacity when consumed together with iron-rich foods
- Stabilizes blood glucose through moderate carbohydrate contributionmoderate18.17g carbohydrates per 100g with minimal fiber provides moderate glycemic load; niacin and magnesium support glucose metabolism enzymes
Food Pairings
- ·Pair with legumes (beans, lentils) because vitamin C in peppers enhances absorption of non-heme iron in legumes by 3-4 fold
- ·Combine with olive oil or avocado because fat-soluble carotenoids (beta-carotene, lutein) in peppers require dietary fat for optimal absorption
- ·Mix with dark leafy greens (spinach, kale) because synergistic phytonutrient profiles create broader antioxidant coverage with complementary micronutrients
- ·Pair with whole grains (brown rice, quinoa) because combined macronutrient profile improves satiety and provides complete amino acid complement when grains and legumes are included
Practical Tips
- ·Choose fresh or frozen versions over canned when possible to reduce sodium intake by 80-90%; canned vegetables often contain 300+ mg sodium per serving
- ·Store fresh corn and peppers separately in crisper drawer at 4-8°C; use within 5-7 days for optimal nutrient retention and texture
- ·Lightly steam or consume raw to maximize vitamin C retention; excessive heating (>10 minutes at high temperature) degrades 25-30% of vitamin C content
- ·Combine with a fat source (nuts, seeds, oil) at the same meal to enable carotenoid absorption, which is fat-dependent
- ·Select peppers with deep color saturation; darker red and green peppers indicate higher carotenoid and polyphenol content than pale varieties
Optimal Timing
Moderate carbohydrate content (18g per 100g) makes this ideal for lunch to sustain afternoon energy; vitamin C and niacin support metabolic processes throughout the active day
The carbohydrate and sodium content make this incompatible with strict fasting protocols; suitable for regular eating patterns
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 corn with red and green pepper is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about corn with red and green pepper
What is corn with red and green pepper?
Corn With Red And Green Pepper is classified as a vegetable. A colorful vegetable combination of corn kernels with red and green peppers, providing complex carbohydrates, vitamin C, and carotenoids with moderate micronutrient density.
Is corn with red and green pepper healthy?
Corn With Red And Green Pepper scores 73/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B6, Sodium, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is corn with red and green pepper high in protein?
Not particularly. A 85 g serving provides about 2 g of protein (~4% of the 50 g daily value).
Is corn with red and green pepper high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in corn with red and green pepper?
In a 85 g serving, corn with red and green pepper is highest in Vitamin B6 (~22% DV), Sodium (~13% DV).
Is corn with red and green pepper keto-friendly?
Not really. A 85 g serving has about 15.4 g of net carbs (15.4 g total minus 0 g fiber).
When is the best time to eat corn with red and green pepper?
Best in the midday. Moderate carbohydrate content (18g per 100g) makes this ideal for lunch to sustain afternoon energy; vitamin C and niacin support metabolic processes throughout the active day
How much corn with red and green pepper should I eat?
A typical serving is around 85 g (~64 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 corn with red and green pepper alongside several other vegetable sources.
What pairs well with corn with red and green pepper?
Corn With Red And Green Pepper pairs nicely with: Pair with legumes (beans, lentils) because vitamin C in peppers enhances absorption of non-heme iron in legumes by 3-4 fold; Combine with olive oil or avocado because fat-soluble carotenoids (beta-carotene, lutein) in peppers require dietary fat for optimal absorption; Mix with dark leafy greens (spinach, kale) because synergistic phytonutrient profiles create broader antioxidant coverage with complementary micronutrients; Pair with whole grains (brown rice, quinoa) because combined macronutrient profile improves satiety and provides complete amino acid complement when grains and legumes are included.
Supplements that mirror Corn With Red And Green Pepper's nutrient profile
Encyclopedia entries that supply the same signature nutrients corn with red and green pepper contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Corn With Red And Green Pepper
These are the nutrients corn with red and green peppercontributes 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.