A medium-sized red pepper (around 120–150 grams) contains approximately 40 to 50 calories. The majority of those calories come from natural carbohydrates, mostly sugars and fibre, which occur naturally in vegetables. Red peppers are one of the lowest-calorie vegetables you can eat in generous portions without going over your target intake.

If you’re weighing by grams, 100 grams of raw red pepper contains roughly 31–35 calories, depending on ripeness and variety.

Why Red Peppers Are Low in Calories

Red peppers are over 90% water by weight, which makes them low in energy density. This means they add volume, texture, and sweetness to meals without contributing many calories. They also have very little fat (under 0.5g per 100g) and only trace amounts of protein, making them a go-to for calorie-controlled diets, plant-based meals, or snacks.

Unlike cooked grains or starchy vegetables, you can eat a full pepper and still stay well under 60 calories, making it a reliable filler food.

Nutritional Benefits of Red Peppers

While they’re low in calories, red peppers are high in nutritional value. A single medium red pepper provides more than 150% of your recommended daily intake of vitamin C, making them more potent in this nutrient than oranges. They’re also rich in vitamin A, B6, folate, and powerful antioxidants such as beta-carotene and lycopene, which support eye health, skin repair, and immune function.

Most of these nutrients are found just under the skin, which is why eating peppers raw or lightly cooked helps preserve their benefits.

Red Peppers in Cooking vs Raw

Raw red peppers maintain their full nutrient profile and lowest calorie count. When roasted or grilled, the water content reduces, which can slightly increase the calorie concentration per 100g. However, unless they’re cooked in oil, the difference is marginal. On the other hand, peppers sautéed in oil, such as in stir-fries or cooked dishes will absorb extra fat, often pushing the calorie count significantly higher.

One tablespoon of oil adds about 120 calories, so it’s not the pepper that’s high in calories, it’s how you cook it.

Red Pepper vs Other Peppers

Red peppers are fully ripened versions of green peppers, which means they’re sweeter and slightly higher in natural sugars, but only by a few calories. A green pepper might contain 25–30 calories, while yellow or orange peppers fall somewhere between 35–40 calories per medium pepper. Red peppers are still firmly in the low-calorie range and are considered the most nutrient-dense of the bunch.

Red Peppers Are a Calorie-Safe Food You Can Eat Freely

Because a whole red pepper contains just 40–50 calories, it's one of the rare foods you can eat in large portions without needing to worry about blowing your calorie budget. You could eat two full peppers, that’s a serious volume of food and still be under 100 calories. That makes them an ideal choice for volume eating and anyone managing hunger during fat loss.

Whether you’re snacking raw slices, adding them to salads, or filling them with lean protein, they provide colour and crunch without any diet guilt.

They’re Great for Hydration Too

Red peppers are more than 90% water, making them hydrating as well as low in calories. This helps with fullness, digestion, and electrolyte balance, especially in warm weather or during intense training. They can also help curb sugar cravings thanks to their natural sweetness, making them a useful alternative to higher-calorie snack foods like granola bars or crisps.

Watch Out for Calorie Add-Ons

While the pepper itself is low-calorie, how you prepare or serve it can change the picture. Stuffed peppers, for example, are often filled with rice, cheese, ground meat, or sauces, which can raise the total meal to 300–600+ calories, depending on ingredients. Roasted peppers in oil, common in antipasti can be deceptively high in calories too, thanks to oil absorption during roasting or storage.

So, when tracking calories, don’t just log “red pepper” include what it’s cooked or served with.

A Smart Choice for Low-Carb or Keto Diets

If you’re limiting carbohydrates, red peppers offer sweetness with fewer carbs than fruit. A whole red pepper contains around 6–8 grams of net carbs, which is moderate for a non-starchy vegetable and acceptable even on moderate low-carb or flexible keto plans. They're also naturally gluten-free and allergen-friendly, making them one of the most versatile diet-friendly foods available.

Better Nutritional Value Than Green Peppers

Red peppers aren’t just sweeter, they’re also nutritionally superior to their green counterparts. Because they’re fully ripened, they contain more vitamin C (over 150% RDI per pepper) and significantly more beta-carotene, which converts to vitamin A. This makes them especially valuable for eye health, immune support, and reducing inflammation.

Summary

A medium red pepper contains around 40–50 calories, making it a nutrient-rich, low-calorie choice for meals, snacks, or cooking. High in vitamin C, antioxidants, and water content, red peppers add flavour, crunch, and colour to your plate without tipping your calorie balance. Whether eaten raw, roasted, or grilled, they’re one of the best vegetables for anyone focused on health, weight loss, or a balanced diet.

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