Peppers and onions, cooked, no added fat
Common food
Photo: Wikipedia
A simple, savory base of softened bell peppers and onions, cooked without added fat until tender and sweet. The natural sugars in both vegetables caramelize slightly, creating a mellow, slightly sweet flavor and a soft, yielding texture. This dish is exceptionally low in calories and fat, making it a light, fiber-rich component for meals.
Calorie split: 11% protein · 86% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for its sweet, savory, and deeply comforting flavor that forms the backbone of many cuisines. Its incredible versatility allows it to be a simple side, a topping, or a foundational ingredient in everything from fajitas to pasta sauces.
⚠️ Watch-outs & how to enjoy it better
The natural sugars in peppers and onions can cause a mild blood-sugar spike if eaten in large quantities alone, especially for those sensitive to carbohydrates. To counteract this, pair it with a source of protein (like beans, chicken, or eggs) or healthy fat (like avocado or a drizzle of olive oil) to slow digestion and create a more balanced meal.
Key benefits
- Extremely low in calories (37 kcal per 100g).
- Very low in fat (0.12g per 100g).
- Good source of dietary fiber (1.5g per 100g).
- Provides vitamin C from peppers and antioxidants from onions.
- Versatile base for countless savory dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'pepper' for the bell pepper is a historical misnomer; early European explorers confused the mild New World fruit with the spicy black peppercorn from Asia, and the name stuck.
Full nutrition (USDA data · scales with serving)
| Water | 89.8 g |
| Energy | 37.0 kcal |
| Protein | 1.1 g |
| Total lipid (fat) | 0.12 g |
| Carbohydrate, by difference | 8.4 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 4.1 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.25 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 28.0 mg |
| Potassium, K | 182 mg |
| Sodium, Na | 118 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 55.6 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.46 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 6.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 33.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 352 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 87.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 126 ug |
| Vitamin E (alpha-tocopherol) | 0.43 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.7 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 | 0.06 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.02 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 Tomato products, canned, sauce, with onions, green peppers, and celery — USDA does not publish this profile for Peppers and onions.
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.03 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.01 g |
| Valine | 0.02 g |
| Arginine | 0.04 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.11 g |
| Glutamic acid | 0.34 g |
| Glycine | 0.02 g |
| Proline | 0.02 g |
| Serine | 0.02 g |
FAQ
How do I cook peppers and onions without adding fat?
Use a non-stick pan or a well-seasoned cast-iron skillet over medium heat. You can add a splash of water, broth, or vinegar to the pan to create steam and prevent sticking, stirring occasionally until the vegetables are tender and slightly caramelized.
Can I make this ahead of time?
Yes, cooked peppers and onions store well in an airtight container in the refrigerator for up to 4 days. They can be reheated in a pan or microwave and are often even more flavorful the next day as the flavors meld.
What's the difference between this and sautéed peppers and onions?
Sautéed peppers and onions are typically cooked in oil or butter, which adds significant fat and calories. This version is cooked without added fat, relying on the vegetables' own moisture and natural sugars for flavor and texture.
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 0.37 kcal/g · 11% calories from protein · 1.5 g fiber · 4.1 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: 0.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.