Nutrition Facts And Health Benefits Of Bell Peppers-Green and Red

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Nutrition facts of Bell peppers- green and red

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This post aims at providing nutritional information of bell peppers both green and red in colour.

Nutrition Facts And Health Benefits Of Bell Peppers-Green and Red

Bell peppers are native to Central America and Mexico. From there they have spread around the world. In India the green one is found more often and is usually called capsicum.

Green bell pepper

Green bell pepper

Green bell peppers are picked before they are fully ripe, perhaps that is why they are green in colour. If they are left on the plant to mature, green bell peppers will continue to first turn yellow and then red. They are slightly bitter in flavour in comparison to their red, yellow and orange counterparts.

Red bell pepper

red bell pepper

The red bell peppers are more mature than green, orange or yellow bell peppers. They are a rich source of carotenoid phytonutrients. They contain about eleven times more beta-carotene than green bell peppers. They also have one and a half times more vitamin C than the green one. Red bell peppers have a sweet and a kind of fruity taste.

Culinary uses:

  • Fresh raw bell peppers are used as vegetables in cuisines all over the world.
  • They can be enjoyed as salads or cooked in stir-fries. They give a delicious twist to food flavour.
  • In India they are mixed with other vegetables like potato, carrots, green beans etc., along with tomato and other spices to make several mouth-watering stir-fries.
  • They let imagination play in the kitchen as they can also be stuffed with rice, non-veg, cheese, dried fruits, nuts, etc., and then cooked or steamed.
  • It is usually cooked slightly so that the nutrients are not lost due to the heat.
  • They can also be lightly grilled and served with various sauces, cheese, and olive oil based dips.
  • Chinese cuisine too uses bell peppers in their stir fries and noodles.
  • Italian cuisine include bell peppers as toppings on pizzas and ingredients in pastas.

Health benefits of bell pepper

  • Bell peppers are low calorie vegetables.
  • Bell peppers are valuable sources of health-supportive sulphur compounds. It has certain enzymes that provide anti-cancer benefits. There has been a recent study that says bell peppers can reduce the risk of oesophageal and gastric cancers.
  • The bell peppers are low in fat content. There is just 1 gram of total fat in one cup of bell pepper. But the fat is sufficient to store the fat soluble vitamin E and carotenoids present in it.
  • The carotenoids in bell peppers provide antioxidant and anti-inflammatory benefits to the body.
  • Ripened bell pepper that is the red one has more vitamin C and carotenoids in it. Vitamin C is an excellent antioxidant.
  • The red bell pepper has a remarkable amount of vitamin A in it.
  • Bell pepper has sufficient levels of essential minerals namely iron, copper, manganese, magnesium, zinc, potassium and selenium.
  • It is also rich in the B vitamins.

Nutrition facts of green bell peppers

Nutrition chart of green bell pepper

Net carbs -2.94 g

(source:USDA)

Nutrition facts of red bell peppers

Nutrition chart red bell pepper

Net carbs- 3.93 g

(source:USDA)

Comparison of nutrition value of red and green bell peppers

Green bell pepper has just 20 calories whereas red bell pepper has 31.

The net carbs content of red bell pepper is 3.93 g i.e. approx 4 g per 100 g serving. Green bell pepper has around 3 g of net carbs.

Both have nil cholesterol. Red bell pepper has a higher content of potassium than green bell pepper.

Protein content is more in red capsicum.

 After knowing the nutrition facts Of bell Peppers- Green and Red, which is going to be your choice?

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