scored 92/100
Bell peppers are nutrient-dense vegetables exceptionally high in vitamin C and potassium, providing minimal calories while supporting immune function and cardiovascular health.
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 92.
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.
Vitamin C acts as a cofactor for hydroxylation of proline and lysine in collagen formation and supports T-cell proliferation for immune response
High potassium supports vasodilation and blood pressure regulation; polyphenols reduce arterial stiffness and endothelial dysfunction
Quercetin, chlorogenic acid, and carotenoids (especially in red peppers) neutralize reactive oxygen species and inhibit NF-κB inflammatory signaling
Lutein, zeaxanthin, and lycopene accumulate in the retina and macula, filtering blue light and protecting photoreceptors from oxidative damage
Low glycemic index and soluble fiber slow glucose absorption; polyphenols enhance glucose transporter expression and insulin signaling
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
Fasting-compatible
While compatible with fasting, combining with dietary fat enhances nutrient absorption, making peppers most nutritionally valuable in non-fasted meals
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.
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.
Pepper scores 92/100 in Formulate, making it an exceptional 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.
Not particularly. A 85 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Not really. A 85 g serving provides about 0.8 g of fiber (~3% of the 28 g daily value).
In a 85 g serving, pepper is highest in Vitamin C (~94% DV).
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).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients pepper contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.