Green pepper, cooked, as ingredient
Common food
Photo: Wikipedia
Cooked green peppers are tender yet slightly crisp vegetable pieces, offering a mild, sweet, and subtly grassy flavor that becomes more pronounced with heat. Nutritionally, they are a very low-calorie source of dietary fiber and natural sugars, providing a light, hydrating boost to cooked dishes.
Calorie split: 12% protein · 83% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love cooked green peppers for their ability to absorb surrounding flavors while contributing a pleasant, mild sweetness and a satisfying texture. They are a foundational, versatile ingredient in countless cuisines, seamlessly blending into stir-fries, stews, and fajitas.
⚠️ Watch-outs & how to enjoy it better
The natural sugars, while minimal, can contribute to a slight glycemic response, which is a consideration for strict blood sugar management. To mitigate this, pair them with protein or healthy fats (like in a stir-fry with chicken or tofu) to slow digestion. Some individuals may experience mild digestive discomfort due to the fiber content; starting with smaller portions can help.
Key benefits
- Extremely low in calories and fat.
- Good source of dietary fiber for digestive health.
- Provides natural sugars for quick energy.
- High water content aids in hydration.
- Versatile ingredient that adds bulk and flavor without excess calories.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bell pepper is a member of the nightshade family, making it a botanical fruit (a berry) that is universally treated as a vegetable in the kitchen.
Full nutrition (USDA data · scales with serving)
| Water | 93.7 g |
| Energy | 25.0 kcal |
| Protein | 0.77 g |
| Total lipid (fat) | 0.12 g |
| Carbohydrate, by difference | 5.1 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.6 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.20 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 18.0 mg |
| Potassium, K | 175 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 90.9 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.65 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 20.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 20.0 ug |
| Choline, total | 5.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 212 ug |
| Carotene, alpha | 21.0 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 348 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Corn with red and green peppers, canned, solids and liquids — USDA does not publish this profile for Green pepper.
| Tryptophan | 0.02 g |
| Threonine | 0.09 g |
| Isoleucine | 0.09 g |
| Leucine | 0.25 g |
| Lysine | 0.10 g |
| Methionine | 0.05 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.11 g |
| Tyrosine | 0.09 g |
| Valine | 0.13 g |
| Arginine | 0.10 g |
| Histidine | 0.06 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.18 g |
| Glutamic acid | 0.45 g |
| Glycine | 0.09 g |
| Proline | 0.21 g |
| Serine | 0.11 g |
FAQ
Does cooking change the nutritional value of green peppers?
Yes, cooking can make some nutrients, like the antioxidant beta-carotene, more bioavailable. However, it also causes a loss of heat-sensitive vitamins, such as vitamin C. The overall calorie, protein, and fiber content remains relatively stable.
Why do my cooked green peppers sometimes turn out mushy?
Overcooking breaks down their cell structure. For a tender-crisp texture, add them later in the cooking process or use high-heat, quick-cooking methods like stir-frying or sautéing for just a few minutes.
Are green peppers the same as bell peppers?
Yes, 'green pepper' is a common name for the unripe fruit of the bell pepper plant (Capsicum annuum). They are harvested before turning yellow, orange, or red, which gives them their characteristic milder, slightly more bitter flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.25 kcal/g · 12% calories from protein · 1.0 g fiber · 2.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.