Peppers, sweet, green, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Boiled green bell peppers transform into a tender, slightly sweet vegetable with a mild, earthy flavor. Their texture softens considerably from raw, becoming silky and yielding. Nutritionally, they are a low-calorie, high-fiber source of vitamin C, even after cooking.
Calorie split: 11% protein · 83% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love boiled green peppers for their mild, versatile flavor that blends seamlessly into stews, casseroles, and egg dishes. They are a staple in many home kitchens for adding bulk, nutrition, and a gentle sweetness to comfort food.
⚠️ Watch-outs & how to enjoy it better
Boiling can leach some water-soluble vitamins and result in a softer texture some find mushy. For those monitoring blood sugar, the 3.19g of sugar per 100g is notable, though the fiber helps. To retain more nutrients, use minimal water and a shorter cooking time, or pair with a protein like chicken or eggs to balance the meal.
Key benefits
- Excellent source of vitamin C
- Very low in calories
- Good source of dietary fiber
- Contains antioxidants like lutein
- Naturally low in fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Green bell peppers are simply unripe red, yellow, or orange peppers; they are harvested early and have a more bitter, grassy flavor.
Full nutrition (USDA data · scales with serving)
| Water | 91.9 g |
| Energy | 28.0 kcal |
| Energy | 117 kj |
| Protein | 0.92 g |
| Total lipid (fat) | 0.20 g |
| Ash | 0.31 g |
| Carbohydrate, by difference | 6.7 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 | 2.0 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 |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.01 mg |
| Tocopherol, delta | 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 20:1 | 0.00 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 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 |
| 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
Are boiled green peppers still healthy?
Yes, they retain most of their fiber and minerals. While some vitamin C is lost in the water, they remain a nutritious, low-calorie vegetable choice.
How do I keep boiled green peppers from getting too soft?
Blanch them in boiling water for just 1-2 minutes until tender-crisp, then immediately transfer to an ice bath to stop the cooking process.
What's the difference between green and red bell peppers nutritionally?
Red peppers are fully ripe and contain significantly more vitamin A and C. Green peppers are less sweet and have slightly fewer calories and carbs.
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 0.28 kcal/g · 13% 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.