Green Peppers: Nutritional Facts, Health Benefits, Selecting & Storage

by Ella

Green peppers, also known as bell peppers or sweet peppers, are vibrant and versatile vegetables that add color, flavor, and nutritional value to a wide range of dishes. Whether enjoyed raw in salads, sautéed in stir-fries, or roasted in Mediterranean-inspired dishes, green peppers offer a unique combination of taste and health benefits. In this comprehensive guide, we delve into the nutritional facts, health benefits, selecting criteria, and storage tips for green peppers, empowering you to make the most of this nutritious and delicious vegetable in your culinary endeavors.

Nutritional Facts of Green Peppers:

Green peppers are low in calories but rich in essential nutrients, making them a valuable addition to any diet. Here are the nutritional highlights of green peppers per 100 grams serving:


Calories: 20 kcal


Carbohydrates: 4.6 grams


Fiber: 1.7 grams


Protein: 0.9 grams

Fat: 0.2 grams

Vitamin C: 80.4 milligrams (134% of the Daily Value)

Vitamin A: 569 international units (11% of the Daily Value)

Vitamin K: 7.4 micrograms (9% of the Daily Value)

Potassium: 175 milligrams (5% of the Daily Value)

Folate: 10 micrograms (3% of the Daily Value)

In addition to these nutrients, green peppers also contain small amounts of vitamin E, vitamin B6, manganese, and other antioxidants that contribute to their health-promoting properties.

Health Benefits of Green Peppers:

Rich Source of Vitamin C: Green peppers are exceptionally high in vitamin C, a powerful antioxidant that supports immune function, collagen synthesis, and wound healing. Consuming foods rich in vitamin C, such as green peppers, may help reduce the risk of chronic diseases and promote overall health.

Antioxidant Properties: Green peppers contain various antioxidants, including beta-carotene, lutein, and zeaxanthin, which help protect cells from damage caused by free radicals. These antioxidants play a role in reducing inflammation, supporting eye health, and preventing oxidative stress-related diseases.

Weight Management: With their low calorie and high fiber content, green peppers can be a valuable addition to weight management diets. The fiber in green peppers promotes feelings of fullness and satiety, helping to control appetite and reduce overall calorie intake.

Heart Health: The potassium and folate content of green peppers may contribute to heart health by regulating blood pressure and reducing the risk of cardiovascular disease. Potassium helps counteract the effects of sodium on blood pressure, while folate supports proper circulation and arterial function.

Digestive Health: The fiber in green peppers supports digestive health by promoting regular bowel movements, preventing constipation, and supporting the growth of beneficial gut bacteria. Including fiber-rich foods like green peppers in your diet can help maintain a healthy digestive system.

Eye Health: Green peppers contain carotenoids like lutein and zeaxanthin, which are associated with eye health and vision protection. These antioxidants help filter out harmful blue light, reduce the risk of age-related macular degeneration, and maintain optimal visual acuity.

Selecting Green Peppers:

When selecting green peppers at the grocery store or farmers’ market, follow these guidelines to choose the freshest and highest-quality produce:

Appearance: Look for green peppers that are firm, smooth-skinned, and free from blemishes, wrinkles, or soft spots. The skin should have a vibrant green color, indicating freshness.

Texture: Gently squeeze the green pepper to check for firmness. It should yield slightly to pressure but not feel overly soft or mushy. Avoid peppers that are excessively hard or shriveled.

Size and Shape: Choose green peppers that are uniform in size and shape, as this indicates even ripening and consistent flavor. Avoid peppers that are misshapen or irregularly sized, as they may have been damaged during growth or handling.

Stem and Cap: Check the stem and cap of the green pepper for signs of freshness. The stem should be green and firmly attached, while the cap should be intact and free from mold or discoloration.

Weight: Select green peppers that feel heavy for their size, as this indicates a higher water content and juiciness. Heavier peppers are typically fresher and more flavorful than lighter ones.

Storage Tips for Green Peppers:

To maximize the freshness and shelf life of green peppers, follow these storage tips:

Refrigeration: Store unwashed green peppers in the vegetable crisper drawer of the refrigerator, where they will stay fresh for up to one week. Place them in a perforated plastic bag or wrap them loosely in paper towels to prevent moisture buildup and maintain crispness.

Avoid Moisture: Keep green peppers away from moisture sources, as excess moisture can cause them to spoil quickly. Store them in a dry area of the refrigerator and avoid washing them until ready to use.

Separate from Ethylene-Producing Fruits: Green peppers are sensitive to ethylene gas, which accelerates ripening and deterioration. Keep them separate from ethylene-producing fruits such as apples, bananas, and tomatoes to prolong their freshness.

Whole or Cut: While whole green peppers can be stored for longer periods, cut or sliced peppers should be used within a few days to prevent spoilage. Wrap cut peppers tightly in plastic wrap or store them in an airtight container in the refrigerator.

Freezing: If you have an abundance of green peppers, you can freeze them for later use. Wash, seed, and chop the peppers into desired sizes, then blanch them in boiling water for a few minutes before draining and freezing in airtight containers or freezer bags.

By following these storage tips, you can extend the shelf life of green peppers and enjoy their freshness and flavor for longer periods.

See Also: Chinese Salt & Pepper Chips


In conclusion, green peppers are not only delicious and versatile but also packed with essential nutrients and health benefits. From their high vitamin C content to their antioxidant properties and digestive benefits, green peppers offer a multitude of reasons to incorporate them into your diet. By selecting fresh and high-quality green peppers, following proper storage practices, and exploring various culinary applications, you can make the most of this vibrant and nutritious vegetable in your meals. Whether raw in salads, cooked in stir-fries, or roasted in savory dishes, green peppers are sure to add color, flavor, and nutritional value to your culinary creations. So next time you’re at the grocery store, don’t forget to pick up some green peppers and elevate your dishes with their delicious and healthful goodness.



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