Red Bell Peppers Carbs, Calories, Health Benefits

Carbohydrate and Health Information, Calories, and Low-Carb Recipes

Red bell peppers, close-up
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Did you know that all Bell Peppers (also called sweet peppers) start out green? As they ripen they become red, yellow, orange, or even purple or white.  There are even brown ones called "chocolate peppers", but they taste the same as green ones (maybe a little sweeter), and turn green if cooked.  Interestingly, red Bell peppers have higher concentrations of many nutrients than other Bell peppers.

Carb Profile of Green Bell Peppers

Carbohydrate and Fiber Counts for Red Bell Peppers

  • ½ cup of chopped red Bell pepper: 3 grams of effective (net) carbohydrate plus 1.5 grams of fiber and 23 calories
  • ½ cup of sliced red Bell pepper: 2 grams of effective (net) carbohydrate plus 1 gram of fiber and 14 calories
  • 1 medium red Bell pepper (about 2¾" long and 2½" or about 4¼ oz.): 5 grams of effective (net) carbohydrate plus 2 grams of fiber and 37 calories

Glycemic Index for Red Bell Peppers

As with most non-starchy vegetables, there is no scientific study of the glycemic index of red Bell peppers.

More Information about the Glycemic Index

Estimated Glycemic Load of Red Bell Peppers

  • ½ cup of chopped red Bell pepper: 1.5
  • ½ cup of sliced red Bell pepper: 1
  • 1 medium red Bell pepper (about 2¾" long and 2½" or about 4¼ oz.): 2

More Information About the Glycemic Load

Health Benefits of Red Bell Peppers

Red Bell peppers are an excellent source of many nutrients, including vitamin C (one serving provides at least twice the daily requirement), vitamin A, and vitamin B6.

They are also a very good source of vitamin E and folate, and a good source of Vitamin E, vitamin K, and potassium.

Red Bell peppers are also a rich source of antioxidants which may help protect our cells from damage. These include phytonutrients such as lycopene, flavonoids, and carotenoids such as beta-carotene, lutein, and zeaxanthin.

  These compounds may help protect us from certain cancers.

Low-Carb Recipes with Red Bell Pepper

More Information About Red Bell Peppers at Calorie Count Plus.

Selection and Storage

You want to choose peppers that don't have soft spots, nicks or dents in the skin.  To get one that is fully ripe, look for ones that are most vivid in color.  These will have the highest concentrations of flavor and nutrients.

Store peppers whole and uncut in the refrigerator, where they should last for at least a week.  Once they are cut they will begin to deteriorate more rapidly and should be used within a few days.  They can be frozen, either whole or cut up.

How to Take the Core and Seeds Out of a Bell Pepper 

How to Roast Red Bell Peppers 

More Carb Profiles:

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007

USDA National Nutrient Database for Standard Reference, Release 28.

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