How Many Calories in a Bell Pepper? Nutrition & Macros
A medium red bell pepper (119 g) has 31 calories
Protein 1.2g · Carbs 7.2g · Fat 0.4g
Red bell peppers are a vitamin C powerhouse, delivering 127.7 mg per 100 g — that is 142% of the daily value and more than double what oranges provide (53 mg). With only 26 kcal per 100 g, they are one of the lowest-calorie vegetables you can eat while still getting substantial nutrition. A medium pepper (119 g) has just 31 kcal with about 4.7 g of net carbs, making it a keto-friendly vegetable. Here is everything you need to know about bell pepper calories and macros, based on USDA data. Red bell peppers are about 92% water by weight.
109 kJ · per 100g · Water: 92.21 g
Calorie Calculator: Bell Pepper (Red, Raw)
119 g Bell Pepper (Red, Raw) contains 31 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium pepper (119 g) | 31 kcal | 1.2g | 7.2g | 0.4g |
| 1 cup chopped (149 g) | 39 kcal | 1.5g | 9g | 0.4g |
| 100 grams | 26 kcal | 1g | 6g | 0.3g |
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Bell Pepper (Red, Raw) — Nutrition Facts
| Bell Pepper (Red, Raw) | per 100g |
|---|---|
| Calories | 26 kcal |
| Protein | 0.99 g |
| Fat | 0.3 g |
| Carbs | 6.03 g |
| Fiber | 2.1 g |
| Sugar | 4.2 g |
| Sodium | 4 mg |
| Potassium | 211 mg |
| Magnesium | 12 mg |
| Phosphorus | 26 mg |
| Vitamin C | 127.7 mg |
| Vitamin B6 | 0.29 mg |
| Folate | 46 mcg |
| Manganese | 0.11 mg |
| Water | 92.21 g |
Source: USDA FoodData Central (FDC ID: 170108) · Data verified April 2026
Variations
Red, raw (default)
26 kcal per 100 g. The fully ripe form with the highest vitamin C content (127.7 mg) and most beta-carotene (3,131 mcg). Sweetest taste of all bell pepper colors. Best raw in salads, with dip, or stuffed. The default for all nutrition values on this page.
Green, raw
20 kcal per 100 g. Unripe bell pepper with a slightly bitter, grassy taste. Less vitamin C than red (about 80 mg vs 128 mg) and much less beta-carotene (208 mcg vs 3,131 mcg). Lower sugar (2.4 g vs 4.2 g). Popular in stir-fries, fajitas, and stuffed peppers.
Yellow, raw
27 kcal per 100 g. Partially ripe with a mild, sweet taste — between green and red. Vitamin C and beta-carotene levels fall between the other two colors. A good all-purpose pepper for salads, cooking, and snacking. Slightly more calories than green but similar macros.
Red, roasted
28 kcal per 100 g. Roasting evaporates some water, slightly concentrating nutrients and calories. Vitamin C is partially reduced (about 70–80% retained). Develops a sweet, smoky flavor. Popular in Mediterranean dishes, on sandwiches, and as a dip base. If prepared with olive oil, calories increase based on oil amount used.
Dietary Perspectives
For Weight Loss
Bell peppers are one of the best vegetables for weight loss — only 26 kcal per 100 g with 92% water content for maximum volume at minimal calories. A whole medium pepper (119 g) has just 31 kcal, making it an ideal snack or meal filler. The 2.1 g of fiber per 100 g adds bulk to keep you feeling full. Slice them raw for dipping instead of chips, stuff them with lean protein for a low-calorie meal, or add to stir-fries for volume without significant calories. The massive vitamin C content (128 mg per 100 g) also supports immune function during calorie restriction.
For Athletic Performance
Bell peppers provide 127.7 mg of vitamin C per 100 g — critical for collagen synthesis (tendons, ligaments, cartilage) and recovery from intense training. The antioxidant content (vitamin C + beta-carotene) helps combat exercise-induced oxidative stress. With only 26 kcal per 100 g, they add volume and nutrients without using up your calorie budget. Not a protein or energy source (0.99 g protein, 26 kcal per 100 g), so pair them with lean meats, eggs, or legumes. Great in pre-workout salads or post-workout wraps for crunch and vitamin C.
For Keto
Bell peppers are an excellent keto vegetable. Per 100 g: 6.03 g total carbs minus 2.1 g fiber = about 4 g net carbs. A medium pepper (119 g) has about 4.7 g net carbs — fits easily within a 20 g daily limit. They are extremely low in calories (26 kcal per 100 g) and add volume, crunch, and color to keto meals. The massive vitamin C content (128 mg per 100 g) supports immune function. Use raw with guacamole or cream cheese dip, stuff with ground beef and cheese, or saute in butter for a keto side dish. Red peppers are slightly higher in carbs than green (6 g vs 4.6 g), but the extra vitamin C is worth it.
Frequently Asked Questions
How many calories are in a bell pepper?
A medium red bell pepper (119 g) contains approximately 31 calories. Per 100 g, raw red bell peppers have just 26 calories — among the lowest of all vegetables, comparable to tomatoes (18 kcal) and cucumber (15 kcal). The calorie count is low because bell peppers are about 92% water. Even a large pepper (164 g) has only about 43 calories.
How much vitamin C is in a bell pepper vs an orange?
Red bell peppers have 127.7 mg of vitamin C per 100 g — more than double the 53 mg found in oranges. A single medium red pepper (119 g) provides about 152 mg of vitamin C, which is 169% of the daily value. This makes red bell peppers one of the richest food sources of vitamin C available. Green bell peppers have less — about 80 mg per 100 g — but still more than oranges.
Are bell peppers keto-friendly?
Yes, bell peppers are excellent for keto. Per 100 g, they have 6.03 g total carbs minus 2.1 g fiber = about 4 g net carbs. A medium pepper (119 g) has about 4.7 g net carbs — easily fits within a 20 g daily limit. They are very low in calories (26 kcal per 100 g) and add crunch, color, and massive vitamin C to keto meals. Use them raw with dip, stuffed with cheese and meat, or sauteed in olive oil.
What is the difference between red, green, and yellow bell peppers?
All bell peppers are the same plant — green peppers are unripe, yellow are partially ripe, and red are fully ripe. Red bell peppers have the most vitamin C (128 mg per 100 g vs about 80 mg in green) and more beta-carotene (3,131 mcg vs 208 mcg). Green peppers are slightly lower in calories (20 kcal vs 26 kcal per 100 g) and sugar (2.4 g vs 4.2 g). Yellow peppers fall in between at about 27 kcal. The riper the pepper, the sweeter the taste and the higher the nutrient content.
Do bell peppers lose vitamin C when cooked?
Yes — vitamin C is heat-sensitive and water-soluble. Boiling bell peppers can destroy 50–60% of their vitamin C. Roasting and stir-frying preserve more (about 70–80% retained) because less water contact means less leaching. For maximum vitamin C, eat bell peppers raw — sliced in salads or with dip. If you prefer them cooked, quick stir-frying or roasting at high heat for a short time preserves the most nutrients.
Are bell peppers high in beta-carotene?
Red bell peppers are an excellent source of beta-carotene — 3,131 mcg per 100 g (USDA). Beta-carotene converts to vitamin A in the body and acts as an antioxidant. Green peppers have much less (208 mcg). The deep red color directly indicates the high carotenoid content. Combined with the massive vitamin C content, red bell peppers deliver a powerful antioxidant package in a very low-calorie food.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bell Pepper (Red, Raw) | 26 | 0.99g | 6.03g | 0.3g |
| Tomato | 18 | 0.88g | 3.89g | 0.2g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Carrot | 41 | 0.93g | 9.58g | 0.24g |
| Cucumber | 15 | 0.65g | 3.63g | 0.11g |
per 100g
Per 100 g, raw red bell peppers have just 26 kcal with a remarkable 127.7 mg of vitamin C — more than double what oranges provide (53 mg). With only about 4 g net carbs and 92% water content, they are one of the most nutrient-dense low-calorie vegetables available.
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