Bell pepper protein per 100g is about 0.9 g (red ~1.0 g, green ~0.86 g), with low calories and high vitamin C.
Looking for a straight answer on bell pepper protein per 100g? Here it is: raw red bell peppers land close to 1 gram of protein per 100 grams, while green peppers sit just under that mark. That’s a tiny slice of daily protein needs, yet peppers bring color, crunch, and a load of vitamin C. Below you’ll find exactly how much protein you get by weight, how color and cooking shift the numbers, and quick serving conversions so you can track portions without guesswork.
Bell Pepper Protein Per 100G: What The Data Shows
Nutrition databases show small protein differences by color. Red peppers average around 0.99 g protein per 100 g; green peppers average around 0.86 g per 100 g. Calories stay low across colors, with red around the mid-20s to low-30s per 100 g. That makes peppers a crisp add-in for meals where you want volume, hydration, and vitamin C without pushing calories.
Broad Nutrition At A Glance (Per 100G, Raw Red)
This table gives you the big picture for one common baseline: raw red bell pepper per 100 g. Values are rounded for readability.
| Nutrient | Amount Per 100g (Raw Red) | Notes |
|---|---|---|
| Protein | 0.99 g | About 1 g per 100 g |
| Calories | 26–31 kcal | Varies by sample |
| Carbohydrates | ~6.0 g | Mostly natural sugars |
| Fiber | ~2.1 g | Helps with fullness |
| Sugars | ~4.2 g | From ripeness and color |
| Total Fat | ~0.3 g | Trace amount |
| Water | ~92.6 g | High hydration |
| Vitamin C | ~128 mg | Very high for the size |
| Vitamin A (RAE) | ~157 µg | Higher in red peppers |
| Potassium | ~211 mg | Common across colors |
Bell Pepper Protein Per 100 Grams – Color-By-Color
Color signals ripeness and small nutrition shifts. Here’s the quick hit by color, all per 100 g, raw:
- Red: about 0.99 g protein; ~26–31 kcal. Sweeter taste, higher vitamin A and C.
- Green: about 0.86 g protein; ~20–26 kcal. Slightly leaner on sugars and calories.
- Yellow/Orange: similar calorie range; protein near 1 g per 100 g, with small variation by sample and season.
So, while peppers are not a protein food, the 100 g protein value is predictable and steady. For meal planning, treat peppers as a low-calorie, high-volume vegetable that supports protein foods rather than replaces them.
How This Compares To Daily Protein Needs
Most healthy adults aim for about 0.8 g of protein per kilogram of body weight each day. On that scale, 100 g of peppers covers only a sliver. That’s fine—peppers shine as a carrier for protein foods and as a vitamin C boost that pairs well with lean meats, tofu, eggs, beans, and dairy.
Serving Sizes: Turn 100G Into Plates And Cups
You rarely weigh peppers to the gram at home. Here are practical serving conversions so you can connect 100 g values to what lands in a bowl or pan.
Kitchen Conversions You’ll Use
- 1 cup sliced red pepper ≈ 92 g
- 1 cup chopped red pepper ≈ 149 g
- 1 medium red pepper ≈ 119 g
- 1 small red pepper ≈ 74 g
Green peppers use similar weights for the same shapes and cuts. Your cutting style and pepper size nudge weights a bit, but these numbers keep you close enough for tracking.
Protein Per Common Bell Pepper Servings
| Serving | Approx. Weight | Protein |
|---|---|---|
| Red, 100 g | 100 g | ~0.99 g |
| Green, 100 g | 100 g | ~0.86 g |
| Red, 1 cup sliced | ~92 g | ~0.91 g |
| Red, 1 medium | ~119 g | ~1.18 g |
| Red, 1 cup chopped | ~149 g | ~1.48 g |
| Red, 1 small | ~74 g | ~0.73 g |
What Affects The Protein Number
Color And Ripeness
Green peppers are harvested earlier and tend to be a touch lower in sugars and calories, with protein just short of 1 g per 100 g. As peppers ripen to yellow, orange, and red, natural sugars rise and vitamin A and C jump, while protein stays close to that 1 g per 100 g baseline.
Raw Vs. Cooked
Sautéing or roasting lowers water weight, so the same cooked weight can pack slightly more protein per 100 g than raw, only because water leaves. The total protein in the pepper you started with doesn’t change much—its concentration per 100 g shifts as water cooks off. If you’re logging food by cooked weight, factor in that water loss.
Cut Size And Drip Loss
Thin slices shed water faster than large chunks on a hot pan. That can nudge per-100 g protein upward a hair by the end of cooking. For tracking, pick one method—raw weight before cooking or cooked weight after—and stay consistent across meals.
How To Use Peppers To Hit Protein Targets
Think of peppers as flavor, texture, and vitamins that round out a plate built on a protein anchor. Here are simple pairings that keep the math easy while showcasing bell pepper protein per 100g where it helps:
- Egg Scramble + Peppers: eggs supply high-quality protein; peppers add color and vitamin C.
- Tofu Stir-Fry: toss in red and green peppers for sweetness and crunch alongside soy protein.
- Chicken Fajita Bowl: sliced peppers bulk up servings without pushing calories.
- Bean And Pepper Chili: beans bring protein and fiber; peppers boost volume and freshness.
- Greek Yogurt Dip + Crudités: sliced peppers make a crisp dipper with extra C.
Micronutrient Perks You Get Alongside Protein
Vitamin C And Iron Partners
Vitamin C helps your body absorb non-heme iron from plant foods. Adding red peppers to bean, lentil, or tofu meals is an easy way to support that process. A 100 g portion of raw red pepper can deliver well over a day’s worth of vitamin C, while keeping calories modest.
Vitamin A And Antioxidants
Red and orange peppers add carotenoids and vitamin A, supporting eye health and immune function. You also get potassium and some folate, which round out the micronutrient picture without adding salt or saturated fat.
Quick Answers To Common Tracking Questions
Do Peppers Count Toward Protein Goals?
Yes, but only a sliver. Treat peppers as a booster food that rides next to a protein source. Let eggs, dairy, soy, legumes, fish, or lean meats do the heavy lifting, and load peppers for texture and vitamins.
Which Color Has The Most Protein?
Red edges out green by a hair per 100 g, but both hover near 1 g. Pick color for taste and micronutrients; your total daily protein will come from the rest of the plate.
How Much Should I Log If I Weigh Whole Peppers?
If you weigh them raw, log raw weights and use the 100 g values above. If you log cooked, stick to cooked weights and expect the per-100 g protein number to read slightly higher because water left the pan.
Trusted References You Can Check
You can cross-check bell pepper protein per 100g and related values in two places many dietitians use. The FDA’s nutrition information for raw vegetables lists pepper data by common household servings, and the USDA’s SNAP-Ed bell pepper guide offers practical handling and usage tips. Both help you map the 100 g numbers to everyday cooking.
Bottom Line For Meal Planning
Keep peppers in the plan for color, crunch, and C. The protein story is simple: about 1 gram per 100 g. Build meals around a true protein source, then add peppers freely for taste, texture, and volume. It’s an easy way to eat generous portions while staying on track with calories and macros.