Peppers, green, cooked
Common food
Photo: Wikipedia
Cooked green peppers are tender-crisp, savory-sweet morsels with a mild, slightly grassy flavor that deepens with heat. Their glossy, softened flesh offers a pleasant bite without the raw crunch, making them a versatile base for countless dishes. Nutritionally, they are a low-calorie source of fiber and vitamin C, with a modest fat content from cooking.
💚 Why it's loved
People love cooked green peppers for their ability to absorb and enhance the flavors of spices, sauces, and other ingredients, becoming a flavorful canvas in stir-fries, stews, and casseroles. Their satisfying texture and sweet, mellow taste are a cornerstone of comfort foods like fajitas and gumbo.
⚠️ Watch-outs & how to enjoy it better
For some, the mild bitterness or 'green' taste can be off-putting, and overcooking can lead to a mushy, unappealing texture. Individuals with acid reflux or irritable bowel syndrome (IBS) may find them aggravating. To counteract bitterness, cook them quickly at high heat or pair with sweet ingredients like onions or a pinch of sugar. For digestive sensitivity, ensure they are thoroughly cooked and start with small portions.
Key benefits
- Excellent source of vitamin C, supporting immune function.
- Contains fiber for digestive health.
- Low in calories, aiding weight management.
- Provides antioxidants like lutein and zeaxanthin.
- Contains capsaicin (in some varieties) which may boost metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Green bell peppers are simply unripe red, yellow, or orange peppers; if left on the plant, they will eventually change color and develop a sweeter flavor.
Full nutrition (scales with serving)
| Water | 91.1 g |
| Energy | 47.0 kcal |
| Protein | 0.74 g |
| Total lipid (fat) | 2.8 g |
| Carbohydrate, by difference | 4.8 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.20 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 17.0 mg |
| Potassium, K | 165 mg |
| Sodium, Na | 126 mg |
| Zinc, Zn | 0.13 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 85.3 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.61 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 5.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 29.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 204 ug |
| Carotene, alpha | 20.0 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 327 ug |
| Vitamin E (alpha-tocopherol) | 0.77 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.6 ug |
| Fatty acids, total saturated | 0.75 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.43 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.95 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.91 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.82 g |
| PUFA 18:2 | 0.73 g |
| PUFA 18:3 | 0.09 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 | 2.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are cooked green peppers less nutritious than raw?
Cooking can reduce heat-sensitive nutrients like vitamin C, but it also makes other antioxidants more bioavailable and breaks down tough cell walls, making some nutrients easier to absorb.
How do I prevent cooked green peppers from becoming mushy?
Cook them quickly over high heat (sauté or stir-fry) and add them later in the cooking process. Avoid overcrowding the pan, which steams them instead of searing.
Can I use green bell peppers in place of red or yellow?
Yes, but expect a more grassy, slightly bitter flavor and firmer texture. Red and yellow peppers are sweeter and softer when cooked. Adjust seasoning with a bit of sugar if needed.