Are Peppers a Good Source of Protein?

January 3, 2026 •

3 min read

While peppers do contain some protein, they are not considered a primary source of this macronutrient. A 100-gram serving of raw red bell pepper provides approximately 1 gram of protein, making them a very minor contributor to your daily protein intake.

Quick Summary

Peppers contain a small amount of protein, but are not a significant source compared to legumes or meat. They are primarily known for their high vitamin C and antioxidant content. The protein levels vary slightly among different pepper types and cooking methods.

Key Points

Low Protein Content: Peppers are not a good source of protein, containing only about 1 gram per 100-gram serving for most varieties.
Rich in Vitamins and Antioxidants: The primary health benefits of peppers come from their high levels of vitamin C, vitamin A, and other antioxidants.
Dried Peppers are More Concentrated: Dried peppers have a much higher protein content by weight due to the removal of water, but are consumed in smaller amounts.
Pairing is Key: To get significant protein, peppers should be paired with other high-protein foods like lean meats, legumes, or eggs.
Spicy vs. Sweet: Both sweet and spicy peppers have low protein content, although the spicy varieties contain capsaicin, which can offer metabolic benefits.
Not for Muscle Building: Relying on peppers for protein is ineffective for muscle maintenance or growth due to their low concentration.

Protein Content in Peppers: The Facts

Peppers, including both sweet bell peppers and spicy chili peppers, are fruits known for their rich vitamin C, antioxidants, and vibrant colors. While they are a valuable part of a healthy diet, their protein contribution is minimal. The small amount of protein present is still a beneficial component of their overall nutritional profile, but should not be relied upon as a primary source, especially for those with high protein needs, such as athletes.

Fresh vs. Dried Peppers: A Protein Comparison

The way a pepper is processed can affect its nutritional density. When peppers are dried, most of the water content is removed, concentrating the remaining nutrients, including protein. This means that gram for gram, dried peppers like ancho chilies (dried poblanos) will have a much higher protein concentration than their fresh counterparts. For example, 100 grams of fresh poblano offers less than 1 gram of protein, while the same weight of dried ancho provides over 11 grams. However, since dried peppers are typically consumed in much smaller quantities, their overall protein impact on a meal is still modest. Cooking also affects the nutrient profile; while proteins are more stable than vitamins like C, high heat can degrade some amino acids.

Other Nutritional Benefits of Peppers

Although peppers don't offer a significant protein punch, they excel in other areas, making them a crucial component of a nutrient-dense diet. Their benefits include:

Rich in Vitamins: Peppers are an outstanding source of Vitamin C and Vitamin A, essential for immune function and vision health.
Powerful Antioxidants: They are packed with antioxidants like beta-carotene, capsanthin, and flavonoids, which combat oxidative stress and may lower the risk of chronic diseases.
High Water and Fiber Content: With over 90% water content, fresh peppers help with hydration, while their fiber supports digestive health and promotes a feeling of fullness.
Metabolism Boost: The capsaicin in spicy peppers has been shown to temporarily boost metabolism and increase fat burning.

How Peppers Stack Up Against Other Protein Sources

To put the protein content of peppers into perspective, it's useful to compare them to other common high-protein foods. As demonstrated in the table below, peppers are not in the same league as legumes or animal products when it comes to protein concentration.


Food (100g serving)	Protein (approximate)	Protein Source	Key Takeaway
Red Bell Pepper	1 g	Plant	Low-calorie vegetable, not a primary protein source.
Edamame	18 g	Plant (Legume)	Excellent source of plant-based protein.
Lentils	17.9 g	Plant (Legume)	High-protein, high-fiber legume.
Chicken Breast	32 g	Animal	Very high protein density.

Conclusion

In summary, while peppers do contain a small amount of protein, they should not be considered a significant source. Their main nutritional value lies in their abundant vitamins, antioxidants, and fiber. For those seeking substantial protein from vegetables, it is best to turn to other plant-based options like edamame, lentils, and other legumes. Peppers remain an excellent addition to meals, contributing flavor, color, and a host of other health benefits, but not enough protein to build muscle mass or meet daily requirements alone.

Incorporating Protein with Peppers

If you want to enjoy the benefits of peppers while still getting a solid dose of protein, the best strategy is to pair them with protein-rich foods. This approach allows you to create balanced, flavorful, and nutritious meals. Here are a few ideas:

Stuffed Peppers: Stuff bell peppers with a high-protein filling like quinoa, ground turkey, or lentils.
Stir-Fries: Add sliced peppers to a stir-fry with tofu, chicken, or beef.
Salads: Top your salads with bell pepper strips and a protein source like grilled chicken, chickpeas, or edamame.
Omelets: Use diced peppers in an omelet with eggs for a high-protein, nutrient-rich breakfast.
Chili: Add a variety of peppers to a chili made with beans, lentils, and lean meat.

Frequently Asked Questions

The primary nutritional benefits of peppers are their high levels of vitamin C and antioxidants, not their protein content.

Protein content varies slightly among pepper types. While differences exist, the amount is consistently low across varieties.

Cooking can slightly reduce the protein content of peppers by degrading some amino acids, but the impact is generally minor compared to the loss of more heat-sensitive nutrients like Vitamin C.

Yes, peppers can be part of a high-protein diet, but they must be combined with other protein-rich foods, as their own contribution is minimal.

A medium-sized bell pepper (about 120 grams) contains approximately 1 to 1.2 grams of protein.

No, peppers are not a good source of protein for vegans. While they offer other nutrients, vegans should rely on other plant sources like legumes, lentils, tofu, and nuts for their protein needs.

No, the spiciness, which comes from capsaicin, does not significantly affect the protein content of a pepper. Both spicy and sweet peppers contain low levels of protein.