Get app
ProductsCompareTop productsMeal plansDiets

Bell Pepper — Nutrients, Health Benefits, And Shopping Tips

Bell pepper photo

Listonic Team

September 4, 2024

Bell peppers are colorful vegetables that add crunch and nutrition to any dish. Understand their health benefits, how to select the best peppers, and storage advice to keep them fresh and vibrant.

Nutrients

Check the detailed nutritional values of bell pepper, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 20 kcal

Nutrients per: 100 g% Daily Value*
Carbs5 g1.82%
Fiber2 g7.14%
Sugars2 g4%
Glycemic Index40 -
Protein1 g2%
Sodium3 mg0.13%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes bell pepper stand out:

20

🍏 Low-Calorie Foods

40

🟢 Low Glycemic Index

Key takeaways

🛒
Choose bright, firm peppers with glossy skin. The color doesn't indicate ripeness but variety.
😋
Red bell peppers contain significantly more vitamin C than green ones.
📦
Store bell peppers in the refrigerator's crisper drawer inside a plastic bag, where they will stay fresh for about 1-2 weeks. If you need to keep them longer, chop and freeze them in an airtight container or freezer bag, and they can last for up to 6-12 months.

Health benefits

Find out how bell peppers can be a colorful, nutritious addition to a balanced lifestyle, improving your overall wellness.
  • Rich in vitamins and antioxidants, particularly Vitamin C, which supports immune function and skin health.
  • Supports eye health with high levels of Vitamin A and carotenoids such as lutein and zeaxanthin.
  • Low in calories while providing fiber, making them a great option for weight management and digestive health.
  • Contains essential vitamins and minerals such as Vitamin B6, folate, and potassium, which are important for overall health and well-being.

Health risks

Understand the health risks and concerns linked to bell peppers.
  • Potential allergic reactions in some individuals, causing symptoms like itching, swelling, and difficulty breathing.
  • Digestive issues such as bloating or gas, especially when consumed in large amounts or by those sensitive to nightshade vegetables.
  • Pesticide residue on conventionally grown bell peppers, which can pose health risks over time if not properly washed.
  • Possible interaction with certain medications particularly in individuals on a low-potassium diet, as bell peppers contain potassium.
shopping liststars

Get the top-rated shopping list app on your phone!

How to choose bell pepper

Bell peppers should be bright and glossy with firm skin, feeling heavy for their size, which indicates they are fresh and moist. The stem should be green and intact.

Discard bell peppers showing any soft spots, wrinkles, or holes, as these imperfections can suggest decay or insect damage. Wilted or limp peppers won't crisp well when cooked.

How to choose bell pepper

How to store bell pepper

To keep bell peppers fresh, they should be placed in the refrigerator, ideally in the crisper drawer. Using a perforated plastic bag can help preserve their crunch and quality. When stored correctly, bell peppers can remain good for 1-2 weeks.

It's important to prevent excess moisture, as this can lead to a slimy texture and spoilage. Avoid washing bell peppers prior to storage, since moisture can hasten deterioration. Additionally, keeping them away from fruits that produce ethylene gas will help maintain their freshness for a longer period.

✅ Extra Tip

Store bell peppers with a small piece of paper towel in the perforated bag to help absorb excess moisture and maintain their crunch.

How long does it last?

Bell peppers can last for 1-2 weeks in the refrigerator. To maintain their freshness, store them in the crisper drawer. For longer storage, bell peppers can be chopped and frozen, lasting up to 6-12 months.

What to do with leftovers?

Leftover bell peppers can be used in a wide range of dishes. Slice them and add to salads or sandwiches for a fresh crunch, or sauté them with onions and garlic for a quick stir-fry or fajita filling.

Bell peppers are excellent in pasta dishes, where they add sweetness and color. You can also stuff them with grains, vegetables, and cheese for a hearty stuffed pepper dish. If you have a lot of bell peppers, consider roasting them and using them in a roasted pepper dip or spread. Bell peppers can also be chopped and added to omelets, quiches, or frittatas for a flavorful breakfast. For a simple side dish, grill the peppers and serve with a drizzle of olive oil and balsamic vinegar, or use them as a topping for pizzas and flatbreads.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

Access 1000+ products in the app

How bell pepper supports specific health conditions

Bell peppers are loaded with vitamins A and C, supporting immune health and promoting skin health by boosting collagen production. Their antioxidants, such as beta-carotene, also protect against oxidative damage, benefiting eye health and reducing the risk of macular degeneration. Additionally, the fiber in bell peppers supports digestive health, and their low-calorie content makes them a great option for weight management.

Discover products from other categories