Bell peppers are versatile, nutrient-dense vegetables exceptionally rich in vitamin C and carotenoid antioxidants, particularly in ripe red varieties (USDA). Incorporating them into a balanced dietary pattern supports immune function and cellular health while adding low-calorie volume to meals (Harvard Nutrition Source).
Supports
Supports Immune Function and Collagen SynthesisPromotes Eye and Cellular HealthSupports Metabolic and Cardiovascular Health
Calories
23
kcal / 100g
Fibre
0.9g
per 100g
Vitamin C
124%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-freeLow calorieVitamin C rich
Recommended intake
How much Bell Pepper — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Bell Pepper is especially good for
When to be careful
Be careful with Bell Pepper if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Bell Pepper?
How it works in the body
The mechanisms behind Bell Pepper
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Bell Pepper maps to body functions
Health benefit
Supports Immune Function and Collagen Synthesis
Bell peppers, especially mature red varieties, provide over 100% of the daily value for vitamin C per 100g serving (USDA). Vitamin C acts as a key antioxidant and essential cofactor for collagen synthesis, supporting tissue repair and immune defense (NIH ODS, EFSA).
Health benefit
Promotes Eye and Cellular Health
Containing carotenoid antioxidants including beta-carotene, lutein, and zeaxanthin, bell peppers help protect tissues against oxidative stress and contribute to long-term retinal health (NIH ODS, Harvard Nutrition Source).
Health benefit
Supports Metabolic and Cardiovascular Health
As a low-energy-density food naturally rich in dietary fiber and potassium, bell peppers support blood pressure regulation and healthy digestion as part of an overall heart-healthy dietary pattern (EFSA, Harvard Nutrition Source).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories22.9kcal
Protein0.7g
Carbohydrates4.8g
Fat0.1g
Fibre0.9g
Sodium0mg
Vitamins
Folate22.2µg
Vitamin A157.0µg
Vitamin C99.5mg
Vitamin E1.6mg
Vitamin B10.0mg
Vitamin B20.1mg
Vitamin B30.6mg
Vitamin B60.3mg
Minerals
Iron0.2mg
Zinc0.1mg
Copper0.1mg
Calcium7.5mg
Magnesium9.0mg
Manganese0.1mg
Potassium163.1mg
Phosphorus16.8mg
Show raw per-100 g values
Calories22.93kcal
Protein0.72g
Carbohydrates4.78g
of which sugars0g
Fat0.11g
of which saturates0g
Fibre0.94g
Sodium0mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
Signature Feature
Works best with
Pairings where the combination may do more than either ingredient alone.
Vitamin C alongside pulses is associated with improved absorption of plant iron in mixed meals.
Strong evidence
On the plate
Recipes featuring Bell Pepper
More recipes featuring Bell Pepper are coming soon.
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Slice raw for salads and dips.
Roast until sweet and blistered.
Stuff and bake with grains and beans.
Things to consider
Context matters
Bell peppers belong to the Solanaceae (nightshade) family; while well-tolerated by the vast majority of people, individuals with self-reported nightshade sensitivities may choose to adjust intake (Harvard Nutrition Source).
The outer skin of raw bell peppers contains insoluble fibers that may cause mild digestive discomfort in sensitive individuals, which can be mitigated by cooking or peeling (NIH ODS).
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
