Red Bell Peppers: 

Nutrition Facts, Health Benefits, & Evidence-Based Guide

Red bell peppers are one of the most nutrient-dense vegetables you can add to your diet. They’re naturally sweet, low in calories, and loaded with vitamin C, carotenoids, and other compounds linked to immune health, eye health, and digestive health.

Unlike many nutrition articles that rely on outdated or exaggerated claims, this guide breaks down what red bell peppers actually contain, what the latest research says about their health benefits, and how they realistically fit into a healthy diet.

Whether your goal is better immunity, improved digestion, or simply eating more nutrient-rich foods, red bell peppers are an easy, evidence-based upgrade to your meals.

Red Bell Pepper Nutrition Facts (Per 1 Cup)

One cup of chopped raw red bell pepper (about 149 grams) provides approximately:

• Calories: 39 kcal

• Fiber: 3.1 g

• Potassium: 314 mg

• Vitamin C: 190 mg (about 211% of the current Daily Value)

• Vitamin A: 234 µg RAE (from provitamin A carotenoids)

This makes red bell peppers one of the most concentrated natural sources of vitamin C in the diet, while still being very low in calories. They also provide a meaningful amount of fiber and potassium, supporting digestive and cardiovascular health. These values are based on USDA FoodData Central and current FDA Daily Values.

Why Red Bell Peppers Are One of the Best Vitamin C Foods

Red bell peppers are one of the most vitamin C–rich vegetables you can eat. One cup of raw red bell pepper provides about 190 mg of vitamin C, which is more than 200% of the recommended Daily Value.

Vitamin C plays a critical role in immune function, collagen production, iron absorption, and antioxidant protection. It helps support healthy skin, connective tissue, and wound healing, and it also contributes to the normal function of the immune system.

Compared to many fruits commonly associated with vitamin C, red bell peppers actually contain significantly more vitamin C per serving than oranges. This makes them one of the most efficient ways to increase vitamin C intake without adding a lot of sugar or calories to your diet.

The Powerful Carotenoids in Red Bell Peppers

Red bell peppers get their bright red color from a group of compounds called carotenoids, not anthocyanins. The primary carotenoids in red bell peppers include capsanthin, capsorubin, beta-cryptoxanthin, beta-carotene, lutein, and zeaxanthin.

Capsanthin is the dominant carotenoid in red bell peppers and accounts for most of their red color. Beta-cryptoxanthin and beta-carotene are provitamin A carotenoids, meaning your body can convert them into vitamin A. Lutein and zeaxanthin are especially important for eye health, where they accumulate in the retina and help protect against oxidative damage.

Research from the past several years suggests that diets rich in carotenoid-containing vegetables are associated with a lower risk of certain chronic diseases, including metabolic and eye-related conditions. However, these findings are observational, meaning they show associations rather than direct cause-and-effect. Still, red bell peppers provide a uniquely rich mix of carotenoids that contribute to their overall antioxidant and anti-inflammatory profile.

Red Bell Peppers, Fiber, & Gut Health

Red bell peppers also contribute to digestive and gut health thanks to their fiber content. One cup of chopped red bell pepper provides about 3 grams of fiber, which helps support regular bowel movements and overall digestive function.

Dietary fiber plays an important role in preventing constipation, supporting a healthy gut microbiome, and maintaining long-term colon health. Diets higher in fiber are consistently associated with better digestive health and a lower risk of several gastrointestinal conditions.

While red bell peppers are not the highest-fiber vegetable, they contribute meaningful fiber as part of a diet that includes a variety of fruits, vegetables, legumes, and whole grains. Think of them as one valuable piece of a fiber-rich eating pattern rather than the sole source.

Do Red Bell Peppers Help Reduce Cancer Risk?

Diets rich in non-starchy vegetables, including red bell peppers, have been associated with a lower risk of certain cancers in observational research. These associations are thought to be related to higher intakes of fiber, carotenoids, vitamin C, and other plant compounds that support overall cellular health.

It’s important to note that these findings reflect associations rather than direct cause-and-effect. Eating red bell peppers alone will not prevent cancer. However, regularly including a variety of vegetables in a balanced, nutrient-dense diet is consistently linked to better long-term health outcomes.

Red Bell Peppers & Joint Health: What Vitamin C Can & Can’t Do

Vitamin C plays an important role in collagen synthesis, which is essential for maintaining healthy cartilage, tendons, and connective tissue. Adequate vitamin C intake is associated with better overall joint structure and may help support long-term joint health.

However, vitamin C is not a treatment for arthritis, and eating red bell peppers will not cure joint pain or inflammation. Research suggests that sufficient vitamin C intake may support joint health as part of a balanced diet, but results vary depending on overall lifestyle, physical activity, body weight, and underlying conditions.

Red bell peppers can be a helpful contributor to meeting daily vitamin C needs, especially for individuals aiming to support connective tissue health through diet.

Bottom Line: Should You Eat Red Bell Peppers Regularly?

Red bell peppers are a nutrient-dense, low-calorie vegetable that provides substantial amounts of vitamin C, beneficial carotenoids, and dietary fiber. The research consistently supports their role as part of a balanced, vegetable-rich diet that promotes overall health.

While no single food is a cure-all, regularly including red bell peppers alongside a variety of fruits, vegetables, lean proteins, and whole grains is an evidence-based way to support immune function, digestive health, and long-term wellness.

If you’re looking for guidance on how to structure a diet that supports your specific health or performance goals, working with a qualified nutrition professional can help you turn research into practical, sustainable habits.

For personalized nutrition guidance, visit N2 Nutrition or schedule a consultation to build a plan that fits your goals and lifestyle.