📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams bell peppers.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 31 kcal | -- |
| 💪 Protein | 1.0 g | -- |
| 🧈 Fats | 0.3 g | -- |
| 🍚 Carbohydrates | 6.0 g | -- |
| 🌾 Fiber | 2.1 g | -- |
| Vitamin C | 128 mg | 160% |
| Vitamin A | 313 µg | 39% |
| Vitamin B6 | 0.3 mg | 22% |
| Vitamin E | 1.6 mg | 11% |
| Potassium | 211 mg | 6% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main bell peppers benefits in an athlete's nutrition:
- Vitamin C - 160% RDA per 100 g, more than in oranges
- Antioxidant variety - capsanthin, violaxanthin, quercetin
- Vitamin B6 - for protein metabolism
- Low in calories, high in volume - filling and healthy
🍳 How to Prepare
The best ways to prepare bell peppers, while preserving maximum nutritional value:
- Fresh: sliced into strips with hummus - a crunchy snack
- Roasted: in the oven at 200 °C, 20-25 min - sweet, caramelized flavor
- Stuffed: with minced meat, rice, baked in the oven
⚡ When to Eat?
A snack at any time. Before a workout - easily digestible.
🔄 Substitutions and Alternatives
Best alternatives bell peppers:
Tomatoes, carrots, cucumbers, broccoli
💡 Tips
- Red peppers have 2x more vitamin C than green ones
- Eat them raw - vitamin C is sensitive to heat
- Pepper seeds are edible but can be bitter
- Choose firm, glossy peppers - a sign of freshness
Why Peppers Are Special
Bell peppers contain more vitamin C than citrus fruits — one medium pepper is enough for the entire daily requirement. In addition, they are sweet but very low in calories and contain a fair amount of water, so they are excellent for “bulking up” dishes without adding calories.
📊 Nutritional Value (approximate, 100 g)
| Metric | Bell pepper | Spicy (chili) |
|---|---|---|
| Calories | ~25–30 kcal | ~40 kcal (fresh) |
| Carbohydrates | ~6 g | ~9 g |
| Vitamin C | ~120–150 mg | ~140 mg |
| Capsaicin | Small | High (depends on variety) |
| Water | ~92 % | ~88 % |
Vitamin C content is highly sensitive to heat and storage — the fresher and shorter the heat treatment, the better.
🌶️ Capsaicin: What It Does
- Source of flavor and “heat” — determines the pungency of the variety.
- Subjectively increases satiety, in some cases helps eat less, but the effect is moderate.
- Metabolism raises it somewhat, but the increase in calorie expenditure is small and soon offset.
- Really helps eat less fat and salt: spicier food often seems “tastier” even without sauces (see calorie density).
- For sensitive stomachs may cause discomfort; start with mildly spicy varieties.
✅ How to Use in Nutrition
- Raw in strips — a convenient snack with “hummus” or yogurt dip.
- Bake in the oven — the flavor is more intense, and fewer vitamins are lost than when boiling.
- Stuffed — with rice and meat: adds volume and flavor with few calories.
- Stews and soups — a base for many dishes.
- Red paprika (ground) — a non-spicy seasoning; sweet flavor and low in calories.
⚠️ Practical Aspects
- Freeze to preserve: frozen peppers have more vitamins than those that have sat in the refrigerator for several days.
- Storage: in the refrigerator for 5–7 days; soaking cut peppers is not worthwhile, nitrogen “fermentation” conditions are unnecessary at home.
- Do not add too much water when stewing: vitamin C is water-soluble and “leaves” with the liquid.
- Do not store in the refrigerator with apples for a long time — ethylene gas accelerates spoilage.
- Spicy Varieties do not eat right before training — it may cause discomfort.