Peppers, sweet, green, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Boiled green bell peppers become tender-crisp with a mellowed sweetness and a subtle, savory depth from the salt. Their vibrant color softens to an olive hue, and their texture transforms from crunchy to pleasantly supple. Despite cooking, they retain a notable amount of vitamin C and are a very low-calorie, high-fiber vegetable addition to any meal.
Calorie split: 12% protein · 82% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love cooked green peppers for their versatile, mild flavor that acts as a perfect canvas for other ingredients, absorbing sauces and seasonings beautifully. They are a staple in countless comfort foods, from stir-fries to stews, adding bulk and nutrition without overpowering the dish.
⚠️ Watch-outs & how to enjoy it better
The boiling process can leach water-soluble vitamins and result in a softer texture some find mushy. The added salt increases sodium content, which may be a concern for those monitoring blood pressure. To counteract, use minimal salt or rinse briefly after cooking, and pair with a protein like chicken or beans to balance the meal and slow sugar absorption.
Key benefits
- Excellent source of vitamin C, even after boiling.
- Very low in calories (26 kcal per 100g).
- Good source of dietary fiber (1.2g per 100g).
- Contains antioxidants like capsanthin and quercetin.
- Provides a modest amount of potassium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The green bell pepper is actually an unripe fruit; if left on the vine, it would eventually ripen to red, yellow, or orange, developing more sweetness and a higher vitamin C content.
Full nutrition (USDA data · scales with serving)
| Water | 91.9 g |
| Energy | 26.0 kcal |
| Energy | 108 kj |
| Protein | 0.92 g |
| Total lipid (fat) | 0.20 g |
| Ash | 0.90 g |
| Carbohydrate, by difference | 6.1 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 3.2 g |
| Sucrose | 0.15 g |
| Glucose | 1.6 g |
| Fructose | 1.5 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 18.0 mg |
| Potassium, K | 166 mg |
| Sodium, Na | 238 mg |
| Zinc, Zn | 0.12 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.12 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 74.4 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.48 mg |
| Pantothenic acid | 0.08 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 7.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 23.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 264 ug |
| Carotene, alpha | 26.0 ug |
| Cryptoxanthin, beta | 8.0 ug |
| Vitamin A, IU | 468 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 431 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 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 | 0.02 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 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.11 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.01 g |
| PUFA 20:4 | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 9.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.03 g |
| Leucine | 0.05 g |
| Lysine | 0.04 g |
| Methionine | 0.01 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.04 g |
| Arginine | 0.04 g |
| Histidine | 0.02 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.13 g |
| Glutamic acid | 0.12 g |
| Glycine | 0.03 g |
| Proline | 0.04 g |
| Serine | 0.04 g |
FAQ
Does boiling green peppers make them less nutritious?
Some water-soluble vitamins, like vitamin C and B vitamins, can leach into the cooking water. However, green peppers start with very high vitamin C levels, so a significant amount remains. Using the cooking water in soups or sauces can help reclaim some lost nutrients.
Why are my boiled peppers so watery and bland?
Over-boiling breaks down the cell walls excessively, releasing water and diluting flavor. For better texture and taste, boil for just 3-5 minutes until tender-crisp, or consider steaming or sautéing as alternatives.
Is the sodium from the added salt a major concern?
For most people, the sodium from a typical serving is moderate. However, those on a sodium-restricted diet should be mindful. You can control intake by salting lightly after cooking or using a salt-free seasoning blend instead.
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 0.26 kcal/g · 14% calories from protein · 1.2 g fiber · 3.2 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: 1.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.