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Bell pepper nutrition, glycemic index, calories, net carbs & more

Peppers, sweet, green, raw
*all the values are displayed for the amount of 100 grams
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on February 28, 2022
Education: General Medicine at YSMU
Bell pepper

Bell pepper carbs

Green pepper is not particularly dense in nutrients, as it consists of 94% water. The remaining 6% are nutrients, predominantly carbs. One hundred grams of green pepper contains 4.64g of carbs, covering 2% of the daily need (in the case of a 2000 calorie diet).

Macronutrients chart

5% 92%
Protein:
Daily Value: 2%
0.86 g of 50 g
2%
Fats:
Daily Value: 0%
0.17 g of 65 g
0%
Carbs:
Daily Value: 2%
4.64 g of 300 g
2%
Water:
Daily Value: 5%
93.89 g of 2,000 g
5%
Other:
0.44 g

Carbs per serving size

The average serving size of bell pepper is one medium pepper (~119g), containing 5.52g of carbs.

One large (164g) and one small (74g) peppers contain 7.61g and 3.43g of carbs, respectively.

Different types

Bell peppers can be yellow and red as well. These two types are relatively higher in carbs.

A hundred grams of yellow and red peppers contain 6.32g and 6.03g of carbs, respectively.

Carbohydrate type breakdown

Most of the pepper carbs that break down to simple sugars are glucose and fructose. Green pepper contains an insignificant level of sucrose as well; however, it is absent in red pepper.

Carbohydrate type breakdown

5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Bell pepper net carbs

As previously mentioned, a 100g of green pepper contains 4.64g of carbs: 2.94g net carbs and 1.7g dietary fiber.

Green pepper is the best choice for low-carb diets, such as keto, as it contains the least net carbs, compared to yellow (5.42g of net carbs) and red (3.93g) peppers.

Nevertheless, for a high fiber diet, the best choice is red pepper (2.1g of dietary fiber), then green (1.7g), and yellow (0.9g) peppers.

Soluble or insoluble fiber

65% of green pepper’s dietary fiber is insoluble (1). Insoluble fiber helps during constipation by making the food move faster and increasing stool bulk.

Fiber content ratio for Bell pepper

52% 37% 12%
Sugar: 2.4 g
Fiber: 1.7 g
Other: 0.54 g

References

  1. https://www.ars.usda.gov/arsuserfiles/80400525/articles/jfca15_715-723.pdf
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: February 28, 2022

Important nutritional characteristics for Bell pepper

Bell pepper
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Glycemic load
1 (low)
Insulin index ⓘ
N/A
Calories
20
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
2.94 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 medium (approx 2-3/4" long, 2-1/2" dia) (119 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-2.9 (alkaline)
89% Vitamin C
73% Vitamin A
60% Fiber
59% Carotene, alpha
58% Lutein + zeaxanthin
Explanation: The given food contains more Vitamin C than 89% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Fiber, Carotene, alpha, and Lutein + zeaxanthin.

Bell pepper Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Bell pepper Glycemic load (GL)

1

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 13% 8% 9% 16% 1% 4% 22% 16% 0% 3%
Calcium: 10 mg of 1,000 mg 1%
Iron: 0.34 mg of 8 mg 4%
Magnesium: 10 mg of 420 mg 2%
Phosphorus: 20 mg of 700 mg 3%
Potassium: 175 mg of 3,400 mg 5%
Sodium: 3 mg of 2,300 mg 0%
Zinc: 0.13 mg of 11 mg 1%
Copper: 0.066 mg of 1 mg 7%
Manganese: 0.122 mg of 2 mg 5%
Selenium: 0 µg of 55 µg 0%
Choline: 5.5 mg of 550 mg 1%

Mineral chart - relative view

Manganese
0.122 mg
TOP 59%
Potassium
175 mg
TOP 65%
Copper
0.066 mg
TOP 72%
Calcium
10 mg
TOP 76%
Iron
0.34 mg
TOP 83%
Magnesium
10 mg
TOP 84%
Phosphorus
20 mg
TOP 88%
Zinc
0.13 mg
TOP 88%
Choline
5.5 mg
TOP 91%
Sodium
3 mg
TOP 94%
Selenium
0 µg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Vitamin A: 370 IU of 5,000 IU 7%
Vitamin E : 0.37 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 80.4 mg of 90 mg 89%
Vitamin B1: 0.057 mg of 1 mg 5%
Vitamin B2: 0.028 mg of 1 mg 2%
Vitamin B3: 0.48 mg of 16 mg 3%
Vitamin B5: 0.099 mg of 5 mg 2%
Vitamin B6: 0.224 mg of 1 mg 17%
Folate: 10 µg of 400 µg 3%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 7.4 µg of 120 µg 6%

Vitamin chart - relative view

Vitamin C
80.4 mg
TOP 11%
Vitamin A
370 IU
TOP 27%
Vitamin B6
0.224 mg
TOP 46%
Vitamin K
7.4 µg
TOP 52%
Folate
10 µg
TOP 62%
Vitamin E
0.37 mg
TOP 63%
Vitamin B1
0.057 mg
TOP 68%
Vitamin B3
0.48 mg
TOP 79%
Vitamin B2
0.028 mg
TOP 88%
Vitamin B5
0.099 mg
TOP 89%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 13% 11% 6% 4% 6% 2% 16% 6% 5%
Tryptophan: 12 mg of 280 mg 4%
Threonine: 36 mg of 1,050 mg 3%
Isoleucine: 24 mg of 1,400 mg 2%
Leucine: 36 mg of 2,730 mg 1%
Lysine: 39 mg of 2,100 mg 2%
Methionine: 7 mg of 1,050 mg 1%
Phenylalanine: 92 mg of 1,750 mg 5%
Valine: 36 mg of 1,820 mg 2%
Histidine: 10 mg of 700 mg 1%

Fat type information

45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g

All nutrients for Bell pepper per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 20kcal 1% 97% 2.4 times less than OrangeOrange
Protein 0.86g 2% 86% 3.3 times less than BroccoliBroccoli
Fats 0.17g 0% 89% 195.9 times less than CheeseCheese
Vitamin C 80.4mg 89% 11% 1.5 times more than LemonLemon
Net carbs 2.94g N/A 63% 18.4 times less than ChocolateChocolate
Carbs 4.64g 2% 61% 6.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.34mg 4% 83% 7.6 times less than BeefBeef
Calcium 10mg 1% 76% 12.5 times less than MilkMilk
Potassium 175mg 5% 65% 1.2 times more than CucumberCucumber
Magnesium 10mg 2% 84% 14 times less than AlmondAlmond
Sugar 2.4g N/A 58% 3.7 times less than Coca-ColaCoca-Cola
Fiber 1.7g 7% 40% 1.4 times less than OrangeOrange
Copper 0.07mg 7% 72% 2.2 times less than ShiitakeShiitake
Zinc 0.13mg 1% 88% 48.5 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 20mg 3% 88% 9.1 times less than Chicken meatChicken meat
Sodium 3mg 0% 94% 163.3 times less than White BreadWhite Bread
Vitamin A 370IU 7% 27% 45.2 times less than CarrotCarrot
Vitamin A RAE 18µg 2% 44%
Vitamin E 0.37mg 2% 63% 3.9 times less than KiwifruitKiwifruit
Vitamin B1 0.06mg 5% 68% 4.7 times less than PeaPea
Vitamin B2 0.03mg 2% 88% 4.6 times less than AvocadoAvocado
Vitamin B3 0.48mg 3% 79% 19.9 times less than Turkey meatTurkey meat
Vitamin B5 0.1mg 2% 89% 11.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.22mg 17% 46% 1.9 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 7.4µg 6% 52% 13.7 times less than BroccoliBroccoli
Folate 10µg 3% 62% 6.1 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.06g 0% 85% 101.6 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 93% 1224.9 times less than AvocadoAvocado
Polyunsaturated fat 0.06g N/A 88% 760.9 times less than WalnutWalnut
Tryptophan 0.01mg 0% 95% 25.4 times less than Chicken meatChicken meat
Threonine 0.04mg 0% 95% 20 times less than BeefBeef
Isoleucine 0.02mg 0% 96% 38.1 times less than SalmonSalmon
Leucine 0.04mg 0% 96% 67.5 times less than TunaTuna
Lysine 0.04mg 0% 96% 11.6 times less than TofuTofu
Methionine 0.01mg 0% 97% 13.7 times less than QuinoaQuinoa
Phenylalanine 0.09mg 0% 91% 7.3 times less than EggEgg
Valine 0.04mg 0% 96% 56.4 times less than Soybean rawSoybean raw
Histidine 0.01mg 0% 97% 74.9 times less than Turkey meatTurkey meat
Fructose 1.12g 1% 85% 5.3 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0g N/A 100%

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 20
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 3mg
2%
Total Carbohydrate 5g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 10mg 1%

Iron 0mg 0%

Potassium 175mg 5%

*
The % 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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Bell pepper nutrition infographic

Bell pepper nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.