Sweet Green Bell Peppers (Cooked, Blended, Drained, With Salt) – Nutritional Information & Health Benefits
Sweet green bell peppers are a versatile ingredient that adds a burst of flavor and color to a variety of dishes. Whether used in salads, sauces, soups, or as a side dish, these peppers are not only delicious but also packed with essential nutrients. When cooked, blended, and drained with a pinch of salt, sweet green bell peppers retain their rich nutritional profile while offering a light and flavorful addition to any meal.
Nutritional Overview (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 28 kcal |
| Protein | 0.92 g |
| Fat | 0.2 g |
| Saturated Fats | 0.029 g |
| Carbohydrates | 6.7 g |
| Fiber | 1.2 g |
| Sugars | 3.19 g |
| Calcium | 9 mg |
| Iron | 0.46 mg |
| Magnesium | 10 mg |
| Phosphorus | 18 mg |
| Potassium | 166 mg |
| Sodium | 2 mg |
| Zinc | 0.12 mg |
| Copper | 0.065 mcg |
| Manganese | 0.115 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 74.4 mg |
| Thiamin (B1) | 0.059 mg |
| Riboflavin (B2) | 0.03 mg |
| Niacin (B3) | 0.477 mg |
| Vitamin B6 | 0.233 mg |
| Folate (B9) | 16 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 23 mcg |
| Vitamin E | 0.5 mg |
| Vitamin D2 | 0 mcg |
Health Benefits
Sweet green bell peppers are a rich source of vitamin C, offering a significant amount (74.4 mg per 100g), which supports immune function, skin health, and collagen formation. They are also a low-calorie food, making them ideal for those seeking to maintain a healthy weight. The fiber content (1.2 g per 100g) supports digestive health by promoting regular bowel movements and aiding in the management of cholesterol levels.
The natural sugars in bell peppers are balanced by their fiber content, providing a moderate energy source without causing sharp spikes in blood sugar. This makes them a suitable ingredient for individuals with a focus on blood sugar management.
Additionally, green bell peppers are rich in antioxidants, such as vitamin C and other phytochemicals, which help protect the body against oxidative stress and inflammation. These antioxidants contribute to overall well-being by neutralizing free radicals that can damage cells.
Allergen Information
Sweet green bell peppers are naturally free from common allergens such as gluten, dairy, nuts, and soy, making them a safe choice for individuals with food sensitivities or allergies. However, individuals with specific allergies or sensitivities should always double-check preparation methods, especially when they are blended with other ingredients, to ensure no cross-contamination occurs.
Dietary Preferences
Sweet green bell peppers, when prepared without added sugar or salt, are suitable for a variety of dietary preferences and restrictions, including:
- Vegan
- Vegetarian
- Gluten-Free
- Low-Carb
- Paleo
- Low-Calorie
- Diabetic-Friendly (in moderation)
Their versatility and low-calorie content make them an excellent choice for those on weight-loss diets or those looking to increase their vegetable intake in a flavorful way.
Cooking Tips & Advice
When preparing sweet green bell peppers, cooking methods such as roasting, grilling, or sautéing can enhance their natural sweetness. For the most vibrant color and maximum flavor, avoid overcooking. When blending them for use in sauces or soups, consider adding a small amount of olive oil or herbs like basil and oregano to elevate their taste profile.
For those who enjoy a touch of spice, green bell peppers can be combined with chili peppers or other hot ingredients. Additionally, they pair wonderfully with a variety of meats, grains, and cheeses.
Conclusion
Sweet green bell peppers, especially when cooked, blended, and drained with a touch of salt, are an excellent addition to any meal. With their low calorie content, high vitamin C levels, and rich antioxidant properties, they not only enhance the taste of dishes but also provide essential nutrients that support overall health. Whether you’re preparing a fresh salad, making a flavorful soup, or adding a burst of color to a stir-fry, these peppers are a versatile and nutritious choice that will complement any culinary creation.
