Sweet Pepper — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Sweet pepper nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 20 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 5 g | 1.82% |
| Fiber | 2 g | 7.14% |
| Sugars | 2 g | 4% |
| Glycemic Index | 40 | - |
| Protein | 1 g | 2% |
| Sodium | 3 mg | 0.13% |
| 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.
20
🍏 Low-Calorie Foods
40
🟢 Low Glycemic Index
Sweet 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, lutein, and zeaxanthin, which help protect the body from free radicals and support eye health.
- Supports immune function due to its high Vitamin C content, which helps in fighting infections and maintaining overall health.
- Low in calories, making them a nutritious and filling option for weight management.
Health risks
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities, particularly in individuals sensitive to nightshade vegetables.
- 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 sweet 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 sweet pepper
Sweet peppers should be firm and glossy, with a vibrant color that is uniform across the entire surface. The stem should be green and fresh-looking, indicating that the pepper was recently harvested.
Avoid sweet peppers that are soft or have wrinkles; these traits usually indicate that the peppers are dehydrated or overripe. Peppers with blemishes or cuts should also be avoided, as they can decay quickly once damaged.
How to store sweet pepper
Sweet peppers should be stored in the refrigerator, ideally in the crisper drawer. Keeping them in a perforated plastic bag helps maintain their freshness and crispness for up to a week.
Humidity can cause sweet 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?
Sweet pepper can last for 1-2 weeks in the refrigerator. To maintain their freshness, store them in the crisper drawer. For longer storage, sweet peppers can be chopped and frozen, lasting up to 6-12 months.
What to do with leftovers?
Leftover sweet peppers can be used in a variety of savory dishes. Slice them and add to salads, sandwiches, or wraps for a crunchy, sweet bite, or mix them into a stir-fry with vegetables and your choice of protein. Sweet peppers are also great when roasted and added to pasta dishes, where their sweetness complements rich sauces.
Use sweet peppers in a salsa or relish with tomatoes, onions, and cilantro, perfect for serving with grilled meats or fish. If you have a lot of sweet peppers, consider making a batch of roasted red pepper soup by blending the peppers with broth, cream, and spices. Sweet peppers 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 sweet pepper slices with hummus, guacamole, or your favorite dip, or mix them into a grain salad with quinoa, farro, or couscous.
👨⚕️️ Medical disclaimer
How sweet pepper supports specific health conditions
Sweet peppers are rich in vitamin C, promoting immune health and skin health by aiding collagen production. They also contain antioxidants, such as beta-carotene, which support eye health and protect against oxidative stress. Sweet peppers are low in calories and high in fiber, promoting digestive health and weight management. Their sweet flavor and crunchy texture make them a nutritious addition to various dishes.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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