Read about the nutrition facts, health benefits, nutritional value and calories found in Bell Peppers

Bell Peppers Nutrition

Juicy, crunchy, vibrant and glossy! The ‘Christmas ornaments’ of the vegetable world, bell peppers, belong to the Nightshade family that includes potatoes, tomatoes and eggplants. Available in a wide array of shades such as red, orange, yellow, purple, green, brown and black, bell peppers are sometimes referred to as sweet peppers because they are botanically considered as fruits. Have you ever wondered why bell peppers, sometimes called capsicums, are so popular worldwide? Apart from being highly palatable, they are excellent sources of valuable nutrients, fiber and antioxidants. What’s more is that, they are known to enhance overall health, due to the nutritive value in them. To know more about the history and benefits of bell peppers, read on to find out.  



Native to South America, Mexico and Central America, bell peppers are said to have originated in 5000 BC. Just like various other foods native to this region, peppers were spread throughout the world by Spanish and Portuguese explorers on their expeditions to South America. The term ‘bell peppers’ was first coined by Christopher Columbus, who was trying to search for peppercorn plants that produce black pepper. In 1492, Columbus and his explorers discovered sweet and hot peppers in West Indies and took samples back with them, to Europe. Due to their adaptable nature, bell peppers could be easily grown in both tropical and temperate climates. Furthermore, being a delicious addition to food, bell peppers gained popularity and was adopted into various cuisines. Gradually, they became a staple of Central Europe, where they were dried to make ‘paprika’, a spice for flavouring dishes. Years later, travellers found different varieties of bell peppers being cultivated throughout South America, who then introduced it to other parts of the world like Africa and Asia.


Health Benefits of Simla mirch (Bell Pepper)

  • Irrespective of their colour, bell peppers are excellent sources of vitamins A and C, two powerful antioxidants. When coupled together, these nutrients neutralize free radicals that would otherwise travel through the body causing huge amounts of damage to cells.

  • Bell peppers contain vitamin B6 and folic acid, which are highly effective in treating atherosclerosis and diabetic heart disease. Also, B6 and folate combine to reduce high levels of homocysteine, a substance produced during the methylation cycle and causes heart attacks.

  • Apart from converting homocysteine into other molecules, bell peppers contain fiber that is useful in combating high cholesterol levels, which can further lead to strokes. Owing to the fiber content, peppers eliminate cancer-causing toxins to a large extent.

  • Amongst all the bell pepper varieties, red peppers contain lycopene, a carotenoids, whose consumption helps in preventing prostate cancer and cancers of the cervix, bladder and pancreas. This variety has also proven to be useful against cataracts, mainly due to their vitamin C and beta-carotene content. Research indicates that consuming red peppers on a regular basis reduce the risk of other eye diseases too. Additionally, red bell peppers contain phytonutrients like lutein and zeaxanthin, which are known to reduce the risk of macular degeneration, the reason behind blindness in elderly people.

  • Red bell peppers contain beta- cryptoxanthin, an orange-red carotenoids, which is beneficial in lowering the risks of developing lung cancer.

  • The vitamin A content in bell peppers helps in treating emphysema (progressive lung disorder), lung inflammation and other respiratory problems.


Nutritional Value & Calories In Bell Pepper

Amount: 1 cup

Total Weight: 149 g


Basic Components

1.3 g
140 g
0.6 g
13.4 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
6.9 g
Dietary Fiber
2.5 g
3.6 g

Fats & Fatty Acids

Total Fat
253 mg
Saturated Fat
86 mg
Monounsaturated Fat
12 mg
Polyunsaturated Fat
92 mg
Omega-3 Fatty Acids
12 mg
Omega-6 Fatty Acids
80 mg
Vitamin A
551 IU
Vitamin C
120 mg
Vitamin E
551 mcg
Vitamin K
11 mcg
85 mcg
42 mcg
714 mcg
Vitamin B6
333 mcg
15 mcg
Pantothenic Acid
147 mcg
15 mg
506 mcg
15 mg
30 mg
260 mg
4.5 mg
193 mcg
98 mcg
182 mcg
3 mcg

How many calories in bell peppers (per 100 gm)

Bell peppers have about 20 calories per 100 gm of weight.


How to Buy Bell Peppers


  • To squeeze out the best taste and flavour from bell peppers, you should pick bright coloured and taut skinned ones. Ensure that these vegetables are free from soft spots, damages and dark areas.

  • The stem of the bell pepper must look like a natural green.

  • Ideal bell peppers are usually heavy and firm enough to withstand slight pressure.


Bell Pepper Storage Tips


  • The best season to buy and prepare bell peppers is the summer; although they available all year round.

  • Remember that bell peppers remain fresh for about a week in the refrigerator. It is advisable to store them in the crisper drawer or on the cold shelf of the fridge.

  • You can also freeze bell peppers, if you wish to use them on a later date. For best results, freeze them whole to keep the nutrient content and flavour intact.

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