Red capsicum, also known as red bell pepper in some regions, is a sweet, mild-tasting vegetable commonly used in salads, stir-fries, and roasted dishes. Packed with flavour, colour, and nutrients, it’s often chosen as a healthy, low-calorie ingredient. But exactly how many calories are in red capsicum? The answer depends on size, preparation method, and how it’s used in meals.

Calories by Weight and Serving Size

Red capsicum is remarkably low in calories. Per 100 grams, raw red capsicum contains approximately 31–35 calories. This makes it one of the lowest-calorie vegetables, ideal for volume-based eating.

A medium red capsicum weighs around 120–150 grams, meaning it provides between 35 and 50 calories in total. A large red capsicum may come in closer to 200 grams, which would be around 60–70 calories.

Cooking methods don’t significantly alter the calorie content unless oil or fat is added. Roasting, grilling or steaming red capsicum without oil keeps the calorie total almost unchanged. However, stir-frying or stuffing it with rice, cheese, or meats can quickly raise the total by several hundred calories depending on the filling.

Nutritional Breakdown

Red capsicum is not only low in calories — it’s nutrient-dense. A 100g portion contains:

  • 6–7g of carbohydrates, mostly from natural sugars
  • 1g of protein
  • Less than 0.5g of fat
  • 2g of dietary fibre
  • Exceptionally high levels of vitamin C (over 150% of the RDI per 100g)
  • Significant amounts of vitamin A, B6, folate, and antioxidants like beta-carotene and lycopene

It contains no cholesterol, virtually no fat, and is naturally gluten-free. It also offers a solid range of micronutrients without adding bulk to your daily calorie intake.

Health Benefits of Red Capsicum

Red capsicum supports immune health, eye health, and skin health due to its high content of vitamin C, vitamin A, and antioxidants. The antioxidants in red capsicum, such as capsanthin and lycopene, help combat inflammation and may offer protection against chronic diseases.

The fibre in red capsicum aids digestion and supports satiety, which is especially helpful in weight management. Its natural sweetness also makes it a smart substitute for more calorie-dense sweet snacks.

Downsides of Red Capsicum

There are very few downsides to red capsicum from a nutritional standpoint. However, some individuals with nightshade sensitivities or digestive issues like IBS may find that capsicum causes bloating or mild stomach discomfort. This is more common when eaten raw in large quantities.

Because red capsicum contains natural sugars, it may not be suitable in large amounts for strict low-carb or ketogenic diets, but the carbohydrate content is still relatively low compared to fruits or grains.

How Red Capsicum Affects Your Diet

Red capsicum fits well into nearly all healthy eating plans, including low-calorie, plant-based, gluten-free, and high-fibre diets. It’s an ideal ingredient for cutting calories without sacrificing flavour. The volume and crunch it adds to meals can help you feel more satisfied, especially in salads, wraps, and stir-fries.

Its mild sweetness can also help curb sugar cravings, and it’s an excellent replacement for crackers or crisps when paired with hummus or guacamole.

Glycaemic Index Rating

Red capsicum has a very low glycaemic index, estimated at 10–15, which means it has minimal impact on blood sugar levels. It can be safely eaten by those managing diabetes or insulin resistance, particularly when combined with protein or fat in balanced meals.

Because of this low GI, red capsicum won’t trigger energy crashes or spikes, making it a great choice for sustained energy.

How Red Capsicum Is Grown and Prepared

Red capsicum is simply a fully ripened green capsicum. As it matures on the plant, it changes colour, becoming sweeter and richer in nutrients — particularly vitamin C and beta-carotene. It’s typically harvested at peak ripeness, then washed and sold fresh, though it’s also available roasted, jarred, or frozen for convenience.

To prepare, red capsicum is typically deseeded, sliced, or diced. It can be eaten raw, roasted, grilled, or sautéed, and is used widely in cuisines around the world.

Ingredients in Red Capsicum

Red capsicum is a whole, natural food, containing no additives, preservatives, or added ingredients when bought fresh. However, jarred or canned varieties may contain salt, vinegar, or oil, which can increase the calorie or sodium content slightly — so always check the label if you’re buying preserved versions.

Healthier Alternatives or Comparisons

There’s no need for a “healthier alternative” to red capsicum — it's already a smart choice. However, if you're comparing capsicum colours: red is sweeter and more nutrient-rich than green or yellow, though all are low-calorie and healthy. For an even crunchier, lower-sugar option, cucumber or celery could serve as alternatives in raw snacking, but they lack the vitamins and antioxidants red capsicum offers.

Red Capsicum Gets Sweeter as It Ripens

Red capsicum is simply a fully ripened green capsicum. As it ripens on the vine, its sugar content increases, which is why red capsicum tastes sweeter than green or yellow. This natural sugar does slightly raise the calorie count — red capsicum has about 5–6g of sugar per 100g, whereas green has closer to 2–3g. Still, even at its sweetest, it’s a low-calorie food by any standard.

Size Matters — But Not That Much

Red capsicums can vary a lot in size, from small snack-sized ones (around 100g) to large globe-style ones (over 200g). The difference in calorie content across sizes usually ranges from 30 to 70 calories per pepper. Even the biggest red capsicum you’ll find rarely exceeds 80 calories, unless it’s cooked in oil or stuffed.

This makes it a reliable, low-risk ingredient when counting calories — unlike avocado or nuts, where portion control matters much more.

Raw vs Cooked Calories

Cooking red capsicum doesn’t increase calories — but what you cook it with often does. A roasted red pepper with a drizzle of olive oil adds 80–100 extra calories per tablespoon of oil. Stir-frying in sesame or vegetable oil can double the dish’s calorie load if you're not measuring.

If you’re tracking calories closely, it’s best to roast, grill or steam red capsicum without oil — or cook it with spray oil or broth to keep things lighter.

Capsicum Is a “Volume Food”

Red capsicum is perfect for volume eating — where you aim to eat large portions that are low in calories but high in fibre and water. You can easily fill a plate with sliced red capsicum and hit under 100 calories while getting a big serving of nutrients and crunch. That’s a huge win for people managing hunger or on weight loss diets.

Jarred Red Capsicum Can Be Sneaky

While fresh red capsicum is ultra-clean, jarred or preserved red capsicum often contains added oil, sugar, or salt — even when it looks healthy. A 100g serving of jarred roasted red capsicum can have double the calories of fresh, depending on how it’s packed. It’s not always bad, but the label matters if you're aiming for clean eating or calorie precision.

Excellent Swap for High-Calorie Ingredients

Red capsicum makes a great substitute for higher-calorie foods. You can use large roasted capsicum halves as “wraps” or sandwich alternatives. They’re also great for replacing nacho chips when dipping in salsa or hummus. With fewer than 40 calories per 100g, you get flavour, texture, and colour — without the energy spike.

You Might Be Eating It Without Realising

Red capsicum is widely used in prepared meals, sauces, and salsas, often chopped finely or blended. While the vegetable itself is low-calorie, sauces or dishes that include it may contain oil, cream, or sugar that change the calorie profile completely. It's always worth checking if a “red pepper” dish is actually healthy — or just looks that way because of the colour.

Summary

Red capsicum is one of the best low-calorie, nutrient-dense vegetables available, with roughly 31–35 calories per 100g and around 50–70 calories in a large whole pepper. It’s rich in vitamin C, antioxidants, and fibre, with a very low glycaemic index and minimal fat. Ideal for nearly every diet plan, red capsicum offers flavour, texture, and colour without adding significant calories — making it an excellent choice for healthy, satisfying meals.

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