Pepper
Bell peppers are nutrient-dense vegetables exceptionally high in vitamin C and potassium, providing minimal calories while supporting immune function and cardiovascular health.
Variants (7)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C84.6 mg94% DV
- Riboflavin0.08 mg6% DV
- Folate18.9 mcg5% DV
- Niacin0.54 mg3% DV
- Thiamin0.03 mg3% DV
- Copper0.05 mg5% DV
- Manganese0.08 mg4% DV
- Potassium138.6 mg3% DV
- Magnesium7.7 mg2% DV
- Phosphorus14.2 mg1% DV
- Zinc0.11 mg<1% DV
- Iron0.16 mg<1% DV
- Calcium6.4 mg<1% DV
- Lycopene~4.3 mg
- Lutein & Zeaxanthin~5.1 mg
- Carotenoids~5.1 mg
- Quercetin~13 mg
- Chlorogenic acid~34 mg
- Polyphenols~128 mg
Score · 87/100
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 C111% DV
- Riboflavin7% DV
- Copper6% DV
- Folate6% DV
- Manganese4% DV
Overview
Bell peppers (Capsicum annuum) originated in Central and South America and are now cultivated worldwide in diverse colors—red, yellow, green, and orange—each with slightly different nutrient profiles. Red peppers contain the highest concentration of vitamin C (99.5 mg per 100g, exceeding citrus fruits) and lycopene, a carotenoid with antioxidant properties. The vegetable's low caloric density combined with significant fiber content makes it ideal for weight management and metabolic health. Bell peppers contain quercetin and other polyphenols that support anti-inflammatory pathways relevant to chronic disease prevention. The high potassium content (163 mg per 100g) contributes to blood pressure regulation and cardiovascular function. Unlike their spicy relatives, bell peppers lack capsaicinoids but retain the nutritional density that makes the Capsicum genus valuable for longevity. The bioavailability of carotenoids increases substantially when peppers are cooked or consumed with dietary fat, making preparation method significant for nutrient absorption.
Health Benefits (5)
- Enhanced immune function and collagen synthesisstrongVitamin C acts as a cofactor for hydroxylation of proline and lysine in collagen formation and supports T-cell proliferation for immune response
- Reduced cardiovascular disease riskmoderateHigh potassium supports vasodilation and blood pressure regulation; polyphenols reduce arterial stiffness and endothelial dysfunction
- Antioxidant defense and reduced inflammationmoderateQuercetin, chlorogenic acid, and carotenoids (especially in red peppers) neutralize reactive oxygen species and inhibit NF-κB inflammatory signaling
- Eye health and age-related macular degeneration preventionmoderateLutein, zeaxanthin, and lycopene accumulate in the retina and macula, filtering blue light and protecting photoreceptors from oxidative damage
- Blood sugar regulation and insulin sensitivityemergingLow glycemic index and soluble fiber slow glucose absorption; polyphenols enhance glucose transporter expression and insulin signaling
Food Pairings
- ·Pair with olive oil because fat-soluble carotenoids (lycopene, lutein) require dietary lipids for absorption and distribution to tissues
- ·Combine with leafy greens (spinach, kale) because complementary antioxidant profiles (peppers provide vitamin C to recycle vitamin E from greens) enhance overall polyphenol bioavailability
- ·Serve with legumes (chickpeas, lentils) because peppers' high vitamin C increases non-heme iron absorption from plant-based proteins by 3-4 fold
- ·Pair with garlic and onions because combined organosulfur compounds and polyphenols synergize for enhanced anti-inflammatory and antimicrobial effects
Practical Tips
- ·Choose red, orange, or yellow peppers over green for 30-40% higher vitamin C and 10x more lycopene; green peppers are harvested earlier and are nutritionally inferior
- ·Lightly roast or sauté peppers in olive oil rather than eating raw to increase carotenoid bioavailability by 2-3 fold through enhanced cell wall breakdown
- ·Store in refrigerator crisper drawer in breathable containers for up to 2 weeks; avoid plastic bags that trap ethylene gas and accelerate degradation
- ·Include peppers in meals with protein and fat sources (fish, nuts, olive oil) to maximize nutrient absorption and extend satiety during weight management
- ·Consume the skin preferentially as it contains concentrated quercetin and other polyphenols; peeling removes significant bioactive compounds
Optimal Timing
Peppers lack bioactive stimulants or sleep-affecting compounds and are ideal for any meal; consume with fat-containing meals to optimize carotenoid absorption regardless of time
While compatible with fasting, combining with dietary fat enhances nutrient absorption, making peppers most nutritionally valuable in non-fasted meals
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 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 pepper
What is pepper?
Pepper is classified as a vegetable. Bell peppers are nutrient-dense vegetables exceptionally high in vitamin C and potassium, providing minimal calories while supporting immune function and cardiovascular health.
Is pepper healthy?
Pepper scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Riboflavin, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is pepper high in protein?
Not particularly. A 85 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Is pepper high in fiber?
Not really. A 85 g serving provides about 0.8 g of fiber (~3% of the 28 g daily value).
What vitamins and minerals are in pepper?
In a 85 g serving, pepper is highest in Vitamin C (~94% DV).
Is pepper keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.3 g of net carbs (4.1 g total minus 0.8 g fiber).
When is the best time to eat pepper?
Best any time of day. Peppers lack bioactive stimulants or sleep-affecting compounds and are ideal for any meal; consume with fat-containing meals to optimize carotenoid absorption regardless of time
How much pepper should I eat?
A typical serving is around 85 g (~19 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 pepper alongside several other vegetable sources.
What pairs well with pepper?
Pepper pairs nicely with: Pair with olive oil because fat-soluble carotenoids (lycopene, lutein) require dietary lipids for absorption and distribution to tissues; Combine with leafy greens (spinach, kale) because complementary antioxidant profiles (peppers provide vitamin C to recycle vitamin E from greens) enhance overall polyphenol bioavailability; Serve with legumes (chickpeas, lentils) because peppers' high vitamin C increases non-heme iron absorption from plant-based proteins by 3-4 fold; Pair with garlic and onions because combined organosulfur compounds and polyphenols synergize for enhanced anti-inflammatory and antimicrobial effects.
Supplements that mirror Pepper's nutrient profile
Encyclopedia entries that supply the same signature nutrients pepper contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pepper
These are the nutrients 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.