How Many Calories Are In A Whole Red Bell Pepper? | Crisp Facts

Calories In A Red Bell Pepper — Sizes And Weights

A whole red bell pepper is light on calories because most of the flesh is water with a bit of natural sugar and fiber. A common medium fruit weighs about 119 grams once you remove the stem and seeds, which works out to roughly 31 calories based on standard nutrient data for raw sweet red peppers. Larger or smaller peppers scale up or down in a pretty linear way because the calorie density stays low across sizes.

To help you eyeball portions, the table below lists typical sizes you’ll find in stores, the edible weight, and an estimated calorie total for raw peppers with no oil or toppings. If you slice or chop, the weight stays the same; the shape just changes.

Pepper Size / Portion	Edible Weight	Calories (Raw)
Small Whole	~74 g	~19 kcal
Medium Whole	~119 g	~31 kcal
Large Whole	~164 g	~43 kcal
Extra-Large Whole	~186 g	~48 kcal
1 Cup Sliced	~92 g	~24 kcal
1 Cup Chopped	~149 g	~39 kcal

Peppers from different growers can swing a bit in size and sweetness, so treat these numbers as ballpark guides. If you track intake closely, weigh the trimmed pepper and apply the same calorie density used here.

Red bells also pack a punch of vitamin C and carotenoids. The USDA MyPlate bell pepper fact card calls out the high vitamin C content and handy ways to use slices in snacks and stir-fries.

Once you’ve got a handle on produce that keeps energy low, it’s easier to build plates around low calorie foods without losing flavor or crunch.

Where The Numbers Come From

The calorie counts here are pinned to the standard nutrient profile for “sweet, red, raw” peppers. A widely used database entry shows 31 calories for a medium specimen around 119 grams, along with macronutrients and vitamins. You can review the full entry with multiple portion sizes at the same source used by dietitians and recipe tools: the red bell pepper data (drawn from USDA FoodData Central).

Does Cooking Change The Calorie Count?

Heat doesn’t add energy on its own, but cooking can change the total in two ways. First, water evaporates, so the same pepper weighs less after roasting or sautéing. Second, any oil or sauce adds energy. A teaspoon of olive oil brings roughly 40 extra calories to the pan; a tablespoon of vinaigrette on roasted slices can push a single pepper from the low 30s to the 70s in no time.

Quick Scenarios

Dry-roasted: Char over gas or broil on a rack with no oil. Peel, then slice. The number barely moves because you didn’t add fat, though the yield by weight drops a touch from water loss.

Pan-sautéed: One teaspoon of oil per pepper is a common splash in home pans. Add ~40 calories for that spoonful, then include any toppings like cheese or nuts if you add them.

Stuffed: The pepper is the light part. The filling sets the total. Lean ground turkey, brown rice, and herbs keep things modest; creamy cheese and extra oil move it higher.

Portions You’ll See In Recipes And Labels

Recipes bounce between cups and whole pieces. For quick math, use these handy trade-offs: 1 cup sliced is about 92 grams, and 1 cup chopped is about 149 grams. One medium pepper sits near 119 grams trimmed. Those three measures cover most cases you’ll meet in cookbooks and weeknight dinners.

Seeds, Stem, And Waste

Only the flesh counts toward energy. Trim the cap and pull the core before weighing. The seeds and stem can add a few grams that don’t show up on your plate.

Carbs And Fiber Per Portion

Red bells bring natural sugars, but the fiber content helps keep things steady. The values below use the same portions listed earlier. They come from the same nutrient record as the calorie figures above, aligned to raw peppers with no oil or toppings.

Portion	Carbs (g)	Fiber (g)
Small Whole (~74 g)	~4.5	~1.6
Medium Whole (~119 g)	~7.2	~2.5
Large Whole (~164 g)	~9.9	~3.4
1 Cup Sliced (~92 g)	~5.6	~1.9
1 Cup Chopped (~149 g)	~9.0	~3.1

How To Use These Numbers In Meals

Smart Swaps

Trade crackers for crisp strips with hummus. Swap heavy sautéed mixes for dry-roasted wedges tossed with lemon. Layer slices into sandwiches in place of part of the cheese. Each of these swaps keeps color and texture while trimming energy.

Prep Tips That Help

Cut from top to bottom to keep walls flat for strips. Lay the pepper on its side and slice off the cap, then roll it as you run the knife to release the core in one piece. Thick ribs near the top can add bitterness; a quick pass with the blade smooths the taste. For roasting, go hot and short so the flesh softens but doesn’t shrivel.

Nutrition Highlights Beyond Calories

One medium red pepper routinely lands well over 100% of the daily value for vitamin C. That’s handy during cooler months or when you’re building a fresh snack plate. The MyPlate team’s bell pepper sheet also reminds cooks that the red color signals ripeness, which tends to bring a bit more sweetness than green bells. You can skim the official sheet here: USDA MyPlate fact card.

Cooking Methods And Calorie Add-Ons

Roasting

Brush with 1 teaspoon of oil at most and scatter coarse salt. That tiny spoon adds ~40 calories across the pan. If you use more, count it.

Sautéing

Preheat the pan properly so the oil spreads thinly. Add peppers last to limit absorption. A splash of broth or water lets you steam-finish with fewer add-ons.

Grilling

Oil the grates, not the pepper. You’ll get char and sweetness without soaking the flesh. If you toss with vinaigrette afterward, track the dressing like any other topping.

Method And Assumptions

The base figures use raw, trimmed peppers only. Edible weights exclude stem and seeds. Calorie density stays low and steady across sizes, so scaling by weight gives reliable estimates. For brand-specific packaged products, use the label on the pack since seasonings and oils can swing the numbers.

Quick Answers To Common Cooking Questions

Do Roasted Skins Change Anything?

Not much. Skins blister and peel; the edible part underneath is the same flesh counted in the raw weight. The main swing comes from oil or melting cheese, not the peel.

What About Freezing?

Frozen strips that thaw and go straight to the pan keep the same raw profile until you add oil or a sauce. Blanched or not, the base count stems from the pepper itself.

Build A Balanced Plate With Peppers

Pair with eggs at breakfast, beans at lunch, or grilled fish at dinner. The bright color wakes up a dish, and the low energy makes room for hearty sides or a sprinkle of feta when you want it. For broader veggie planning and subgroups, the USDA has a clear rundown on the Vegetable Group.

Want a longer primer on setting your day’s target? Try our daily calorie needs guide.