Sweet Yellow Peppers (Raw)
Sweet yellow peppers, also known as yellow bell peppers, are a vibrant, crunchy, and naturally sweet vegetable often enjoyed raw in salads, sandwiches, or as a snack. With a slightly tangy flavor, these peppers are packed with a variety of essential nutrients, offering an excellent way to boost the nutritional value of any dish. Here’s a detailed breakdown of their nutritional profile:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 27.0 kcal |
| Protein | 1.0 g |
| Fat | 0.21 g |
| Saturated Fat | 0.031 g |
| Carbohydrates | 6.32 g |
| Fiber | 0.9 g |
| Sugar | 0.0 g |
| Calcium | 11.0 mg |
| Iron | 0.46 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 24.0 mg |
| Potassium | 212.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.17 mg |
| Copper | 0.107 mcg |
| Manganese | 0.117 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 183.5 mg |
| Thiamine (B1) | 0.028 mg |
| Riboflavin (B2) | 0.025 mg |
| Niacin (B3) | 0.89 mg |
| Vitamin B6 | 0.168 mg |
| Folate (B9) | 26.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 10.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sweet yellow peppers are naturally free from common allergens, making them suitable for most dietary needs. They do not contain gluten, dairy, nuts, or soy, and are an excellent choice for individuals with specific food allergies.
Dietary Preferences
These raw peppers are an ideal food for:
- Vegetarians and Vegans: They are plant-based and free from animal-derived ingredients.
- Gluten-Free Diets: Sweet yellow peppers are naturally gluten-free, making them safe for those with gluten intolerance or celiac disease.
- Low-Calorie Diets: With only 27 kcal per 100g, yellow peppers are perfect for weight-conscious individuals looking to enjoy a flavorful yet light snack or addition to their meals.
- Low-Carb and Keto Diets: With just 6.32g of carbohydrates per 100g and a good amount of fiber, they can be part of a low-carb or ketogenic lifestyle in moderation.
- Rich in Vitamin C: Offering a substantial amount of vitamin C, they are perfect for those looking to support their immune system.
Health Benefits
Sweet yellow peppers are an excellent source of vitamin C, which is essential for the maintenance of a healthy immune system, skin, and connective tissues. They also contain a variety of other vitamins and minerals, including vitamin B6, folate, and magnesium, which contribute to overall health and well-being. The low-calorie content makes them a perfect snack for anyone watching their weight.
These peppers also provide a good dose of potassium, which supports healthy heart function and regulates blood pressure. Additionally, their fiber content can assist with digestion and help maintain a healthy gut.
Storage Tips
To maintain their crispness and fresh flavor, sweet yellow peppers should be stored in the refrigerator. It is best to consume them within 5-7 days of purchase, though they may last a little longer if kept in a well-ventilated produce drawer. If you have excess peppers, consider slicing and freezing them for future use in cooked dishes like stir-fries, soups, and stews.
Culinary Uses
Sweet yellow peppers are incredibly versatile in the kitchen. They can be eaten raw in salads, salsas, and wraps, or used as a garnish. They are also delicious when roasted, sautéed, or stuffed with grains, meats, or vegetables. The naturally sweet flavor of these peppers makes them a great addition to both savory and sweet dishes, offering a subtle sweetness without overpowering other flavors.
Conclusion
Incorporating sweet yellow peppers into your diet is an easy way to add a boost of nutrients and flavor to your meals. Whether you enjoy them raw, roasted, or in a variety of dishes, these peppers provide a low-calorie, high-nutrient option that supports overall health. They are especially valuable for their high vitamin C content and are suitable for those following various dietary preferences, making them a versatile and health-conscious ingredient in your cooking repertoire.
