Green, Red, Yellow Bell Peppers: Which Is Healthiest?

Low in calories but rich in vitamins A and C, bell peppers help boost immune function and skin health. Their antioxidants fight free radicals, reducing the risk of chronic disease.

Using bell peppers in salads, stir-fries, or roasts adds flavor and color to any meal. Experts recommend adding bell peppers to your daily diet.

Green bell pepper nutrition

Here is the nutritional breakdown for 100 grams of green bell peppers, according to the United States Department of Agriculture:

- Water: 93.8 g

- Calories: 20

- Protein: 0.86 grams

- Total lipid (fat): 0.17 g

- Carbs: 4.6 grams

- Fiber: 1.7 grams

- Calcium: 10 milligrams (mg)

- Iron: 0.3 mg

- Magnesium: 10 mg

- Potassium: 175 mg

- Vitamin C: 80.4 milligrams

- Vitamin E (alpha-tocopherol): 0.3 mg

- Vitamin A, RAE: 2% Daily Value (DV)

Uses of green bell peppers

Green bell peppers are one of the most widely consumed peppers. They have a crunchy texture, mild flavor, and offer many health benefits.

It is rich in vitamin C, which is essential for immune support and collagen formation. Additionally, this crunchy vegetable provides vitamin K, which promotes bone and heart health, and vitamin A, which helps improve vision and skin health.

“Green bell peppers also contain folate (vitamin B9), which aids in cell division and DNA synthesis, as well as potassium, which helps regulate blood pressure,” explains nutritionist Dr. Archana Batra (India).

Red bell pepper nutrition

Here is the nutritional information for 100 grams of red bell peppers, according to the United States Department of Agriculture:

- Water: 92.2 g

- Calories: 26

- Protein: 0.99 g

- Total lipid (fat): 0.3 g

- Carbs: 6.03 g

- Fiber: 2.1 g

- Total sugar: 4.2 g

- Calcium: 7 mg

- Iron: 0.43 mg

- Magnesium: 12 mg

- Phosphorus: 26 mg

- Potassium: 211 mg

- Zinc: 0.25 mg

- Vitamin C: 128 mg

Benefits of red bell peppers

Red bell peppers are not only delicious, but also nutritious. They boost immune function and collagen production, which is important for skin health. They contain no unhealthy fats and are low in calories, which means they can help with weight loss.

“Red bell peppers also contain vitamin A, which supports vision and immune health, along with vitamin B6, which helps improve brain function,” says Dr. Batra. “In particular, the vitamin C in red peppers can help relieve knee pain caused by arthritis.”

Minerals like potassium improve heart health, and folate aids cell division and DNA synthesis. Red bell peppers are especially rich in antioxidants like beta-carotene and lycopene, which are known to boost immunity, reduce inflammation, and reduce the risk of chronic diseases like cancer and heart disease.

The sweet flavor makes red bell peppers a great ingredient in salads, sandwiches, and dips.

Yellow bell pepper nutrition

Here is the nutritional information for 100 grams of yellow bell peppers, according to the United States Department of Agriculture:

- Water: 92g

- Calories: 27

- Protein: 1g

- Total lipid (fat): 0.21 g

- Fat: 0.21 g

- Starch: 6.32 g

- Fiber: 0.9 g

- Calcium: 11 mg

- Iron: 0.46 mg

- Magnesium: 12 mg

- Phosphorus: 24 mg

- Potassium: 212 mg

- Vitamin C: 184 mg

Benefits of yellow bell peppers

Yellow bell peppers are rich in vitamins C, A and B6, which are important for immune function, vision health and brain function. “These peppers provide minerals such as potassium and folate, which are known to promote heart health and cell function,” says Dr. Batra.

Since they are a rich source of fiber, they can ensure healthy digestion and prevent problems like constipation.

The benefits of yellow bell peppers also include anti-inflammatory properties due to their antioxidant content, especially carotene. This helps protect cells from cell damage and prevents degenerative diseases such as cancer, cardiovascular disease, and diabetes. Yellow bell peppers are also low in calories and can be a great snack if you are on a diet.

Which one is best?

Bell peppers come in a variety of colors, each offering its own unique health benefits. While green, red, and yellow bell peppers are popular choices, red bell peppers are often considered the best choice. This is because they have the highest nutritional content compared to the less mature green and yellow bell peppers.

“Red bell peppers are known for their sweeter flavor and are rich in important vitamins and antioxidants, especially vitamin C. They also contain significant amounts of beta-carotene, which supports eye health.

However, it's worth noting that yellow bell peppers actually contain the highest amount of vitamin C of the three colors, making them a great choice for boosting your intake of this nutrient,” says Dr. Batra.

Overall, all three colors of bell peppers are nutritious. Incorporating a variety of colors into your diet will ensure you get a variety of nutrients./.