 Photo Credit bell pepper image by Chef from Fotolia.com |
Bell peppers are available in a variety of colors, including red, yellow and green. Although the three are similar in calorie content, the vitamin and mineral content varies widely among the three types of peppers. Try adding one or all of these nutrient-dense vegetables to your next salad or stir-fry to increase the vitamin C and B content.
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All three types of bell peppers contain a similar amount of calories per
cup. Green peppers are the lowest in calories, with 30. Yellow peppers
contain 40 calories per cup, and red peppers contain 46 calories. Each
type of bell pepper contains between 7 and 10 g of carbohydrates, 1 and 2
g of protein and less than 1 g of fat. Red peppers contain the most
fiber, with 3.1 g per cup. Green peppers contain 2.5 g and yellow
contain 1.3 g.
When comparing the nutrient values of the different bell peppers, studies have shown that red bell peppers have significantly higher levels of nutrients than green. Red bell peppers also contain lycopene, which is a carotene that helps to protect against cancer and heart disease.
Possibly due to their vitamin C and beta carotene content, bell peppers have been shown to be protective against cataracts. Just like other nutrient-dense vegetables, bell peppers contain many different powerful phytochemicals. Bell peppers have also been shown to prevent blood clot formation and reduce the risk of heart attacks and strokes probably due to their content of substances such as vitamin C, capsaicin, and flavonoids. Although chili peppers contain a higher amount of those substances, bell peppers should still be promoted especially for individuals with elevated cholesterol levels.
Bell peppers belong to the plant family Capsicum annuum and are
native to countries like Mexico, Central, and Northern-south America.
The main producers of this vegetable species are China, Turkey, Romania,
Spain, Mexico, and Nigeria. They are also called sweet peppers, are
glossy in appearance and come in a variety of colors, like red, yellow,
orange, purple, brown, and black.
Due to their high vitamin and mineral
content, bell peppers are known for their beneficial effects on a number
of systems in the human body, like cardio-vascular system and optic
system, and are also important for maintaining general health and
hygiene.
To help you get a clear idea about the nutritional value of
bell peppers, a Food Rating Chart has been provided in the lines below.
Bell Pepper Nutrition Facts
Amount of Bell Pepper: 1 large
Total Weight of Bell Pepper: 164 g
Nutrients
|
Amount
|
Basic Components
|
|
Protein
|
1.6 g
|
Carbohydrates
|
10.3 g
|
Water
|
151 g
|
Ash
|
0.8 g
|
Calories
|
|
Total Calories
|
213 KJ
|
Calories From Fat
|
18.4 KJ
|
Calories From Carbohydrate
|
167 KJ
|
Calories From Protein
|
27.2 KJ
|
Carbohydrates
|
|
Dietary Fiber
|
3.4 g
|
Glucose
|
3182 mg
|
Fructose
|
3706 mg
|
Fats
|
|
Total Fat
|
0.5 g
|
Poly Fat
|
0.1 g
|
Vitamins
|
|
Vitamin A
|
5135 IU
|
Vitamin A
Alpha Carotene
Beta Carotene
|
32.8 mcg
2663 mcg
|
Thiamin
|
0.1 mg
|
Riboflavin
|
0.1 mg
|
Niacin
|
1.6 mg
|
Vitamin B6
|
0.5 mg
|
Betaine
|
0.2 mg
|
Vitamin C
|
209 mg
|
Vitamin E (Alpha Tocopherol)
|
2.6 mg
|
Vitamin E (Beta Tocopherol)
|
0.1 mg
|
Vitamin E (Gamma Tocopherol)
|
0.2 mg
|
Folate
|
75.4 mcg
|
Vitamin K
|
8.0 mcg
|
Pantothenic Acid
|
0.5 mg
|
Minerals
|
|
Calcium
|
11.5 mg
|
Iron
|
0.7 mg
|
Magnesium
|
19.7 mg
|
Manganese
|
0.2 mg
|
Phosphorus
|
42.6 mg
|
Potassium
|
346 mg
|
Selenium
|
0.2 mcg
|
Sodium
|
6.6 mg
|
Zinc
|
0.4 mg
|
Saturated Fats
|
|
16:0 Palmitic
|
41.0 mg
|
18:0 Stearic
|
3.3 mg
|
Mono Fats
|
|
18:1 Oleic
|
3.3 mg
|
Poly Fats
|
|
18:2 Linoleic
|
73.8 mg
|
18:03 Linolenic
|
41.0 mg
|
Other Fats
|
|
Omega 3 Fatty Acids
|
41.0 mg
|
Omega 6 Fatty Acids
|
73.8 mg
|
Amino Acids
|
|
Alanine
|
42.6 mg
|
Arginine
|
59.0 mg
|
Aspartate
|
466 mg
|
Cystine
|
31.2 mg
|
Glutamate
|
346 mg
|
Glycine
|
45.9 mg
|
Histidine
|
27.9 mg
|
Isoleucine
|
34.4 mg
|
Leucine
|
59.0 mg
|
Lysine
|
59.0 mg
|
Phenylalanine
|
82.0 mg
|
Proline
|
39.4 mg
|
Serine
|
82.0 mg
|
Threonine
|
65.6 mg
|
Tryptophan
|
19.7 mg
|
Tyrosine
|
14.8 mg
|
Valine
|
50.8 mg
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Sources: http://www.everynutrient.com/healthbenefitsofbellpeppers.html
http://lifestyle.iloveindia.com/lounge/nutritional-value-of-bell-peppers-5766.html
http://www.livestrong.com/article/445243-healing-benefits-of-bell-peppers/#ixzz1yGlWRHha
Murray , Michael N.D.. The Encyclopedia Of Healing Foods.
New York: Atria Books, 2005.
Centers For Disease Control And Prevention-5 A Day.
National Agricultural Library-USDA. usda.gov.
Wikipedia The Free Encyclopedia
