Answer-first summary
Average raw bell pepper calories: approximately 31 kcal per 100 g (about 3.5 oz). For common portion sizes, a small pepper (about 100 g edible) is roughly 31 kcal; a medium pepper (about 150 g edible) is around 47 kcal; a large pepper (about 200 g edible) is about 62 kcal. Green (immature) peppers are similar to red, yellow, or orange, with small variations in calories per 100 g among colors. Most of the calories come from carbohydrates, primarily natural sugars and fiber, with negligible fat and very little protein. These values apply to raw, plain peppers; cooking methods like roasting or steaming cause minimal change in calories unless oil or large amounts of salt are added.
Typical calorie values by common serving sizes
Below is a concise reference for raw bell pepper calories based on edible weight. Numbers are rounded averages from widely used USDA and similar national food databases; small variations occur by variety and ripeness.
| Serving description | Weight (g) | Calories (kcal) |
|---|---|---|
| Small raw pepper, about 1 cup chopped | 90–110 | 28–34 |
| Medium raw pepper, about 1 cup chopped | 110–140 | 34–44 |
| Large raw pepper, about 1 cup chopped | 140–180 | 44–56 |
| 100 g raw slices or chopped | 100 | 31 |
| 1 medium pepper (whole, about 150 g edible) | 150 | 47 |
How color and ripeness affect calories
Bell peppers of different colors—green, red, yellow, orange, and purple—have nearly identical calories per 100 g in their raw state. Slight published differences (often within 1–2 kcal per 100 g) reflect natural sugar development as peppers ripen from green to red. For example, red peppers may be a few calories higher than green, but the practical difference in a typical serving is minimal. All colors retain the same basic very low-calorie profile, making them flexible choices for a wide variety of plans and preferences.
Nutrient context beyond calories
While calories are a common focus, the nutritional value of bell peppers is better understood by looking at the broader profile per 100 g: abundant vitamin C (many times the Daily Value), vitamin A (from carotenoids), vitamin K, several B vitamins, and potassium, plus antioxidants like lutein and capsanthin. Bell peppers are also a good source of dietary fiber, which supports satiety and digestive health. Because they are low in calories and high in water and fiber, they are commonly included in meals aimed at energy balance and overall diet quality.
Practical ways to use bell peppers in everyday meals
Bell peppers are versatile, affordable, and available year-round in many regions. Use them raw in salads, wraps, and dips for crisp texture and mild sweetness. Roast or sauté them to deepen flavor and soften the texture; a quick roast with minimal oil preserves most of the calorie profile while concentrating taste. Add strips to omelets, scrambles, grain bowls, or stir-fries for color, sweetness, and extra fiber. Because they contribute volume and moisture with few calories, they are helpful for creating satisfying meals that align with a range of goals.
Considerations and best practices
For most people, bell peppers are a low-risk, nutrient-dense food. If you follow a reduced-fermentation or low-FODMAP plan, note that bell peppers are low FODMAP in standard servings but can become moderate FODMAP in larger portions. Select firm, glossy peppers with tight stems; store them unwashed in the refrigerator for up to about one week. Wash before use and trim seeds and membranes if you prefer a milder taste. Cooking methods like steaming, roasting, or grilling retain nutrients well and do not significantly change the calorie content unless added fats or sauces increase the energy density.
Summary takeaways
- Raw bell peppers are approximately 31 kcal per 100 g.
- A typical medium pepper provides roughly 47 kcal based on edible weight.
- Color (green, red, yellow, orange) has little impact on calories; small ripeness-related differences are present but not large.
- Bell peppers contribute vitamins, minerals, fiber, and antioxidants with very few calories.
- Use them raw, roasted, or sautéed as a low-calorie, high-volume component of balanced meals.