Sweet Red Bell Peppers (Raw) – Nutritional Information and Benefits
Sweet red bell peppers are a vibrant, crunchy vegetable packed with essential vitamins and minerals. They are not only a feast for the eyes with their bright red hue but also a powerhouse of nutrition, making them an excellent addition to a variety of dishes—from salads to stir-fries, and even as a standalone snack.
Nutritional Overview
| Nutrient | Amount per 100g |
|---|---|
| Energy | 31 kcal |
| Protein | 0.99 g |
| Fat | 0.3 g |
| Saturated Fat | 0.027 g |
| Carbohydrates | 6.03 g |
| Fiber | 2.1 g |
| Sugar | 4.2 g |
| Calcium | 7 mg |
| Iron | 0.43 mg |
| Magnesium | 12 mg |
| Phosphorus | 26 mg |
| Potassium | 211 mg |
| Sodium | 4 mg |
| Zinc | 0.25 mg |
| Copper | 0.017 mg |
| Manganese | 0.112 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 127.7 mg |
| Thiamine (B1) | 0.054 mg |
| Riboflavin (B2) | 0.085 mg |
| Niacin (B3) | 0.979 mg |
| Vitamin B6 | 0.291 mg |
| Folate | 46 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 157 mcg |
| Vitamin E | 1.58 mg |
| Vitamin D2 | 0 mcg |
Health Benefits and Dietary Information
Sweet red bell peppers are an excellent source of vitamin C, providing an impressive 127.7 mg per 100g. This high vitamin C content is essential for immune function, skin health, and acting as a potent antioxidant. In addition to vitamin C, sweet red peppers are rich in vitamin A, which is crucial for eye health and maintaining healthy skin.
The peppers are naturally low in calories (31 kcal per 100g) and contain minimal fat, making them a great option for those looking to maintain or lose weight. They also provide a good amount of dietary fiber (2.1 g), which supports digestion and helps maintain a feeling of fullness.
Sweet red bell peppers are a great source of potassium (211 mg) and magnesium (12 mg), both of which are important for heart health and maintaining proper muscle and nerve function. The iron content (0.43 mg) contributes to the transport of oxygen throughout the body, making them an excellent option for people looking to boost their iron intake in a plant-based diet.
Allergen Information
Sweet red bell peppers are naturally allergen-free. They are safe for most individuals, including those with common food allergies. However, some individuals may experience mild irritation if they have a sensitivity to nightshades (the family of plants that bell peppers belong to), so it’s important to monitor any potential reactions when trying new foods.
Dietary Preferences
Sweet red bell peppers are naturally gluten-free, dairy-free, and vegan. They are suitable for nearly all dietary preferences and are an ideal addition to a range of diets, including vegetarian, vegan, paleo, and keto diets (in moderation due to their carbohydrate content). Their naturally sweet taste makes them a great option for both savory and sweet dishes, offering versatility across many types of cuisines.
Advice for Use
To make the most of their nutritional benefits, enjoy sweet red bell peppers raw in salads, as a crunchy snack with hummus or dips, or as a garnish for a fresh, colorful meal. They can also be roasted, grilled, or stir-fried to bring out their natural sweetness and flavor. For a delightful touch, stuff them with grains, vegetables, or cheese for a nutritious and filling dish. Since bell peppers are rich in antioxidants, including vitamin C and carotenoids, eating them raw may offer the most health benefits, as cooking can reduce some of these nutrients.
Storage Tips: Store fresh sweet red bell peppers in the refrigerator’s vegetable crisper drawer to maintain their crispness and vibrant color. They should be consumed within a few days to a week of purchase for the best flavor and nutrient retention.
Conclusion
Sweet red bell peppers are a low-calorie, nutrient-dense food that provides a wide range of essential vitamins and minerals. Whether you prefer them raw, roasted, or sautéed, they are a great way to add flavor, color, and nutrition to your meals. Their high vitamin C and A content, along with their versatility in both savory and sweet dishes, makes them a valuable addition to any diet. With their minimal fat content and rich array of nutrients, sweet red bell peppers support heart health, immune function, and overall well-being, making them a true superfood in your kitchen.
