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  • Nutrition Hub

Peppers

Bell peppers are crunchy, naturally sweet vegetables in green, red, yellow, and orange, with red the most nutrient-dense, rich in vitamin C and antioxidants.
  • Nutrition Facts

Serving Size: 1 medium red bell pepper (149g)

  • Calories: 31
  • Calories: 31
  • Fiber: 2.1g
  • Sugar: 5.1g
  • Protein: 1g
  • Fat: 0.3g
  • Key Nutrients
Vitamin C, Vitamin A, Vitamin B6
  • Key Vitamins
Vitamin C (211% DV), Vitamin B6 (26% DV), Vitamin A (26% DV), Folate (17% DV), Vitamin E (16% DV), Riboflavin (B2) (10% DV), Pantothenic Acid (B5) (9% DV), Niacin (B3) (9% DV)
  • Essential Minerals
Potassium (7% DV), Manganese (7% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh bell peppers, whole and sliced, on white background
Fresh bell peppers, whole and sliced, on white background
  • Health Benefits:

    • One of the highest natural sources of vitamin C, with a single red bell pepper delivering nearly 170% of your daily value.

    • Rich in beta-carotene and vitamin A, supporting eye health, skin integrity, and immune function.

    • Contains capsanthin and quercetin, antioxidants linked to reduced inflammation and lower oxidative stress.

    • Good source of folate, important for cell division and especially critical during pregnancy.

    • Very low calorie density with high water content (92%), making them one of the most nutrient-dense foods per calorie.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.