Carb Counts for Green Bell Peppers

Carbohydrate and Nutritional Information

Bell Pepper
Nick M Do/Photodisc/Getty Images

Green bell peppers can add a fresh note to salads, omelets, and many other dishes. They also add color, particularly when combined with other peppers, such as red bell peppers.

Carbohydrate and Fiber Counts for Green Bell Peppers

  • 1/2 cup chopped green bell pepper: 2.5 grams effective (net) carbohydrate plus 1 gram fiber and 15 calories
  • 1/2 cup sliced green bell pepper: 1.5 grams effective (net) carbohydrate plus 1 gram fiber and 9 calories
  • 1 medium green bell pepper (about 2 3/4 inches long and 2 1/2 inches wide or about 4 1/4 ounces): 6 grams effective (net) carbohydrate plus 2 grams fiber and 24 calories

Glycemic Index for Green Bell Peppers

As with most non-starchy vegetables, there is no scientific study of the glycemic index of green bell peppers. They are assumed to have little to no glycemic effect on your blood sugar as they contain very little carbohydrate.

Estimated Glycemic Load of Green Bell Peppers

The glycemic load takes into account the amount of the food that is eaten and how it affects your blood sugar and insulin response. A value of less than 10 is considered to be low. Here are the values estimated for green bell peppers:

  • 1/2 cup chopped green Bell pepper: 1
  • 1/2 cup sliced green Bell pepper: 1
  • 1 medium green Bell pepper (about 2 3/4 inches long and 2 1/2 inches wide or about 4 1/4 ounces): 2

Health Benefits of Green Bell Peppers

Green bell peppers are an outstanding source of vitamin C (one serving provides at least the daily requirement), a very good source of vitamin B6 and vitamin K, and a good source of manganese.

Green bell peppers are also a good source of antioxidants which may help protect our cells from damage.

Low-Carb Recipes with Green Bell Pepper

  • Chicken Ala King: This recipe has 14 grams of carbohydrate per serving. You can keep the carbs low by serving it over "cauli-rice" rather than the traditional rice, pasta, or bread.
  • Crock Pot Chicken Cacciatore: You can enjoy deep flavors by sauteeing the peppers and other vegetables to reduce any liquid before adding them to the chicken and tomato paste in the crockpot. Another trick is to add parmesan cheese rind. Each serving has 11 grams of carbohydrate.
  • Crock Pot Ropa Vieja: This Cuban dish of meat, tomatoes, and peppers goes great with low-carb tortillas, or you can serve it over spaghetti squash.
  • Chicken or Beef Fajitas: These are a flavorful favorite that has just 5 grams of carbohydrate if you eat it with a fork, or you can add a low-carb tortilla.
  • Pizza Frittata: Enjoy pizza flavors without the carbs in a pizza crust with this frittata.

Sources:

Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care. 2008;31(12):2281-2283. doi:10.2337/dc08-1239.

USDA National Nutrient Database for Standard Reference, United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/.

Continue Reading