Bell Peppers Macros: Complete Nutrition Facts & Calories

Bell peppers are a macro tracker’s dream vegetable—colorful, crunchy, and just 30 calories per cup with only 4 grams of net carbs. Whether you prefer the sweetness of red peppers or the slightly bitter crunch of green, all colors deliver excellent nutrition with minimal macro impact.

This guide covers bell pepper macros by color so you can enjoy them confidently on any diet.

Bell Pepper Macros: Quick Reference

Here’s the nutrition breakdown for different bell pepper colors (1 cup chopped):

Color	Calories	Protein	Carbs	Fiber	Net Carbs	Sugar
Red	39	1.2g	9g	3.1g	6g	6g
Yellow	36	1.4g	9g	1.7g	7g	5g
Orange	32	1.2g	8g	2g	6g	5g
Green	24	1g	6g	2.1g	4g	2.9g

Key insight: Green peppers are lowest in carbs and sugar. Red peppers are sweetest and highest in vitamin C.

Why Color Matters

Bell peppers change color as they ripen:

• Green: Unripe, slightly bitter, fewest carbs
• Yellow/Orange: Partially ripe, sweet, moderate carbs
• Red: Fully ripe, sweetest, most vitamin C, most carbs

All are the same vegetable at different maturity stages.

Understanding Macronutrients

Bell peppers are low-carb vegetables. To understand how they fit your nutrition plan, learn about what macronutrients are.

Bell Peppers vs. Other Vegetables

Vegetable (1 cup)	Calories	Net Carbs
Green bell pepper	24	4g
Red bell pepper	39	6g
Carrots	52	8.4g
Cauliflower	27	3.2g
Broccoli	31	3.6g
Cucumber	16	2.6g

Bell peppers are among the lowest-carb colorful vegetables.

How Bell Peppers Fit Different Diets

Keto and Low-Carb

Bell peppers are keto-approved:

• Green: 4g net carbs/cup (best for strict keto)
• All colors: Work in reasonable portions
• Great for stuffing with keto fillings

Calorie Deficit / Weight Loss

Bell peppers are perfect for volume eating:

• 24-39 calories per cup
• High water content (92%)
• Satisfying crunch
• Add color to meals

High-Protein Meals

Bell peppers complement proteins:

• Stuff with ground beef
• Slice for chicken stir-fry
• Add to egg dishes
• Fajita-style with any protein

Flexible Dieting

Bell peppers fit flexible dieting easily—low enough to barely impact your numbers while adding nutrition and color.

Meal Ideas with Bell Peppers

Stuffed Bell Peppers (350 cal, 28g protein, 18g carbs, 18g fat)

• 1 large bell pepper
• 4 oz ground beef
• 2 tbsp rice
• 1 oz cheese
• Tomato sauce

Fajita Bowl (400 cal, 38g protein, 20g carbs, 18g fat)

• 1 cup sliced peppers
• 5 oz chicken
• Onions, fajita seasoning
• 1 oz cheese
• Salsa, guacamole

Low-Cal Snack (50 cal, 2g protein, 10g carbs, 0g fat)

• 1 cup sliced bell peppers
• Salsa for dipping

Bell Pepper Nachos (300 cal, 25g protein, 12g carbs, 18g fat)

• Mini bell peppers halved
• Ground beef or chicken
• Cheese, jalapeños, salsa
• Use peppers instead of chips

Pepper and Egg Scramble (280 cal, 18g protein, 8g carbs, 18g fat)

• 1/2 cup diced peppers
• 3 eggs
• 1 oz cheese

Calculate Your Macros

Use our macro calculator to determine your daily targets, then add bell peppers freely.

Vitamin C Champion

Red bell peppers have exceptional vitamin C:

Pepper Color	Vitamin C (per cup)	% Daily Value
Red	190mg	211%
Yellow	152mg	169%
Orange	116mg	129%
Green	80mg	89%

Red bell peppers have 3x more vitamin C than oranges!

Raw vs. Cooked

Preparation	Calories	Notes
Raw	30	Crunchiest, most vitamin C
Roasted	30	Sweeter, softer
Sautéed	30 + oil	Track added fat
Grilled	30	Smoky flavor

Cooking doesn’t significantly change macros but reduces vitamin C content slightly.

Storage Tips

Fresh Bell Peppers

• Refrigerator: 1-2 weeks
• Wrap loosely in plastic or store in crisper
• Cut peppers: 2-3 days refrigerated

Freezing Bell Peppers

• Slice or dice
• Spread on baking sheet, freeze
• Transfer to freezer bag
• Use within 8-10 months
• Best for cooking, not raw eating

Common Bell Pepper Questions

Are Bell Peppers Nightshades?

Yes, bell peppers are nightshades (along with tomatoes, eggplant, potatoes). Some people with autoimmune conditions avoid nightshades, but for most people they’re perfectly healthy.

Why Are Red Peppers More Expensive?

Red peppers take longer to grow (they ripen on the vine longer). More time = more resources = higher price. Green peppers are cheapest because they’re harvested earliest.

Can I Eat Bell Peppers Daily?

Absolutely. Bell peppers are safe for daily consumption and provide excellent vitamin C and antioxidants. There’s no downside to regular intake.

Are Mini Peppers Different?

Mini/snack peppers have similar macros per gram as regular peppers. They’re convenient for snacking and portion control.

Final Thoughts

Bell peppers are an excellent low-carb vegetable:

• 24-39 calories per cup—minimal impact
• 4-6g net carbs—fits keto and low-carb
• Loaded with vitamin C—especially red peppers
• Versatile—snacks, stir-fry, stuffed, roasted

Choose green for lowest carbs, red for most nutrition, or mix colors for variety. All bell peppers earn their spot in a macro-friendly diet.