Sweet Red Bell Peppers (Sautéed) – Nutritional Information & Benefits
Sautéed sweet red bell peppers are a delightful addition to any dish, whether you’re tossing them into a salad, adding them to a stir-fry, or enjoying them as a simple side. Their vibrant color not only enhances the aesthetic appeal of your plate but also brings a rich depth of flavor and a wealth of nutritional benefits. Rich in vitamins and antioxidants, red bell peppers are a perfect way to boost the nutritional profile of your meals.
Ingredients Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 133 kcal |
| Protein | 1.04 g |
| Total Fat | 12.75 g |
| Saturated Fat | 1.557 g |
| Carbohydrates | 6.57 g |
| Dietary Fiber | 1.8 g |
| Sugar | 4.28 g |
| Calcium | 7.0 mg |
| Iron | 0.47 mg |
| Magnesium | 12 mg |
| Phosphorus | 23.0 mg |
| Potassium | 193 mg |
| Sodium | 21.0 mg |
| Zinc | 0.15 mg |
| Copper | 0.017 mcg |
| Manganese | 0.115 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 162.8 mg |
| Thiamin (Vitamin B1) | 0.056 mg |
| Riboflavin (Vitamin B2) | 0.109 mg |
| Niacin (Vitamin B3) | 0.954 mg |
| Vitamin B6 | 0.364 mg |
| Folate (Vitamin B9) | 2.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 138.0 mcg |
| Vitamin E | 3.09 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sweet red bell peppers are naturally free from common allergens, making them a safe and versatile ingredient for most diets. They do not contain gluten, dairy, soy, nuts, or shellfish. However, as with any food, it’s always best to ensure that they have been properly handled and cooked to avoid cross-contamination.
Dietary Preferences
Sautéed sweet red bell peppers fit well into a variety of dietary plans, including:
- Vegan & Vegetarian: Naturally plant-based and full of nutrients.
- Gluten-Free: No gluten, making it a great choice for individuals with celiac disease or gluten sensitivity.
- Low-Fat & Low-Carb: While they contain some fat, the total amount is minimal, making them a good choice for those on low-fat or low-carb diets.
- Keto: Although they contain some carbohydrates, the fiber content and low net carbs make them suitable for many keto meal plans when eaten in moderation.
- Paleo: Naturally free from grains and legumes, fitting well within a paleo eating plan.
Health Benefits
Sweet red bell peppers are renowned for their high vitamin C content—one of the richest sources of this vital nutrient in any vegetable. A single 100g serving offers an impressive 162.8 mg of vitamin C, far exceeding the daily recommended intake for most people. Vitamin C is essential for immune health, skin regeneration, and acting as an antioxidant to combat oxidative stress.
These peppers are also an excellent source of vitamin A, with 138 mcg per serving, which contributes to eye health, skin integrity, and proper immune function. The vitamin B6 and folate found in bell peppers play an important role in supporting metabolism, nerve function, and red blood cell formation.
In addition to vitamins, bell peppers contain potassium, magnesium, and phosphorus, which are all key minerals for maintaining healthy heart function, muscle contractions, and bone health. Iron, although present in smaller amounts, helps in transporting oxygen throughout the body, which is crucial for energy production.
Fiber from sweet red bell peppers supports healthy digestion and helps maintain regularity. The fiber content can also aid in managing blood sugar levels, making bell peppers a good option for those watching their glycemic index.
The rich antioxidants, including carotenoids like lycopene, provide added protection against inflammation and oxidative damage. These compounds have been linked to a reduced risk of chronic diseases, such as heart disease and certain cancers.
Cooking & Usage Tips
Sautéed sweet red bell peppers are incredibly versatile and can be used in various dishes. They complement a wide range of flavors and cuisines, from Mediterranean to Asian. Here are a few tips for preparing and enjoying them:
- Sautéing: Slice the peppers into thin strips or dice them into chunks and sauté them in olive oil over medium heat. Adding a pinch of salt and pepper will enhance their natural sweetness.
- Pairing: These peppers are a perfect addition to pasta dishes, salads, omelets, sandwiches, or as a side dish to grilled meats.
- Storing: If you’re making a batch in advance, sautéed red bell peppers can be stored in an airtight container in the refrigerator for up to 3 days. They also freeze well for longer storage.
Conclusion
Sautéed sweet red bell peppers are not just a colorful addition to your plate but a nutrient-dense powerhouse that supports overall health. With their high vitamin C and A content, fiber, and essential minerals, they are a superb choice for any meal plan. Whether you’re looking to increase your antioxidant intake, support immune health, or simply enjoy a delicious vegetable, sweet red bell peppers are a fantastic option.
