Red Pepper — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Red pepper nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 31 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 6 g | 2.18% |
| Fiber | 2 g | 7.14% |
| Sugars | 4 g | 8% |
| Glycemic Index | 40 | - |
| Protein | 1 g | 2% |
| Sodium | 4 mg | 0.17% |
| Total Fat | 0 | - |
*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.
31
🍏 Low-Calorie Foods
40
🟢 Low Glycemic Index
Red pepper facts & tips
Health benefits
- Rich in vitamins and minerals such as Vitamin C, Vitamin A, Vitamin B6, and folate, which support overall health and well-being.
- High in antioxidants such as beta-carotene and capsanthin, which help protect the body from free radicals and reduce inflammation.
- Low in calories, making them a nutritious option for weight management and overall health.
- Supports eye health due to their high content of lutein and zeaxanthin.
Health risks
- Potential for digestive irritation such as bloating or heartburn, particularly in individuals sensitive to nightshades or those prone to acid reflux.
- Risk of allergic reactions in some individuals, particularly those allergic to nightshade vegetables, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for pesticide residue on conventionally grown red peppers, which can pose health risks if not properly washed or sourced from organic suppliers.
- High carbohydrate content relative to other vegetables, which may cause blood sugar spikes, particularly concerning for diabetics if consumed in large quantities.
How to choose red pepper
Red peppers should be bright and glossy, with a firm skin that is taut over the entire surface. The pepper should feel heavy for its size, indicating it is ripe and juicy.
Avoid red peppers that have soft spots or wrinkles, which suggest they are past their prime. Peppers with sunken areas or signs of mold should also be avoided, as they will not provide the best flavor or texture in dishes.
How to store red pepper
Red peppers should be stored in the refrigerator, ideally in the crisper drawer. Keep them in a perforated plastic bag to maintain their freshness and crispness for up to a week.
Humidity can cause red peppers to become soggy and spoil. Avoid storing them near ethylene-producing fruits like apples and bananas, which can accelerate ripening. Always ensure peppers are dry before storing to prevent mold growth.
✅ Extra Tip
How long does it last?
Red pepper can last for 1-2 weeks in the refrigerator. To maintain their freshness, store them in the crisper drawer.
What to do with leftovers?
Leftover red pepper can be used in a variety of savory and fresh dishes. Slice it and add to salads, sandwiches, or wraps for a crunchy, sweet bite, or mix it into a stir-fry with vegetables and your choice of protein. Red pepper is also great when roasted and added to pasta dishes, where its sweetness complements rich sauces.
Use red pepper in a salsa or relish with tomatoes, onions, and cilantro, perfect for serving with grilled meats or fish. If you have a lot of red pepper, consider making a batch of roasted red pepper soup by blending the peppers with broth, cream, and spices. Red pepper can also be stuffed with a mixture of grains, meat, and cheese for a hearty meal, or used as a topping for pizzas or flatbreads. For a quick snack, enjoy red pepper slices with hummus, guacamole, or your favorite dip, or mix them into a grain salad with quinoa, farro, or couscous.
👨⚕️️ Medical disclaimer
How red pepper supports specific health conditions
Red peppers are rich in vitamin C, supporting immune health and promoting skin health by boosting collagen production. They also contain antioxidants, such as beta-carotene, which support eye health and protect against oxidative stress. Red peppers are a good source of fiber, promoting digestive health, and their low-calorie profile makes them a great option for weight management. Their sweet flavor and vibrant color make them a versatile addition to many dishes.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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