Are Yellow Bell Peppers Healthier Than Green?

November 28, 2025 •

4 min read

According to the USDA, bell peppers are a rich source of vitamin C, but their nutritional content varies significantly based on color. Many wonder if the sweeter, more vibrant yellow variety truly is healthier than the more common, slightly bitter green bell pepper.

Quick Summary

The nutritional value between yellow and green bell peppers differs due to ripeness, affecting their vitamin C, A, and antioxidant content. Yellow bell peppers are generally higher in vitamin C, while green peppers offer a distinct profile of phenolic acids and a lower carbohydrate count. Their health benefits are complementary rather than one being definitively superior.

Key Points

Nutritional Differences are Ripeness-Dependent: Green bell peppers are less ripe, while yellow peppers are an intermediate stage, affecting their flavor, texture, and nutrient levels.
Yellow Peppers are Higher in Vitamin C: The maturation process increases vitamin C content, making yellow bell peppers significantly richer in this nutrient than green ones.
Green Peppers Offer Unique Antioxidants: Green bell peppers have a higher concentration of phenolic acids, lutein, and zeaxanthin, which are beneficial for heart and eye health.
Yellow Peppers are Sweeter: As the pepper ripens and turns yellow, its sugar content increases, resulting in a milder, sweeter flavor compared to the slightly bitter green pepper.
Variety is Best for Comprehensive Nutrition: Incorporating different colored bell peppers into your diet ensures you receive a broader spectrum of vitamins, antioxidants, and other beneficial plant compounds.
Preparation Affects Nutrients: Cooking methods like roasting and stir-frying can help preserve the nutrient content of bell peppers better than boiling.
Both are Low in Calories: Regardless of color, both yellow and green bell peppers are low in calories and fat, making them healthy additions to meals.

The Ripening Process: The Key to Nutritional Differences

All bell peppers originate from the same plant and simply change color as they ripen. The green bell pepper is the youngest, unripe fruit, giving it a grassy, slightly bitter taste. As it matures on the vine, it transitions through yellow and orange stages before becoming a fully ripe, sweet red pepper. This ripening process is a chemical transformation that directly influences its flavor, texture, and nutritional composition.

Yellow Bell Peppers: The Sweet Middle Ground

As the green pepper matures into yellow, its nutritional profile changes noticeably. It becomes sweeter, losing the bitter undertones of its younger counterpart. Yellow bell peppers are excellent sources of specific vitamins and unique antioxidants that make them a beneficial addition to any diet.

Higher Vitamin C: Yellow peppers contain significantly more vitamin C than green ones. Some sources indicate yellow peppers can have more than twice the vitamin C content of green peppers, boosting immune function and skin health.
Specific Antioxidants: The vibrant yellow hue is the result of carotenoid pigments like violaxanthin. While they have less beta-carotene than red peppers, yellow bell peppers still offer antioxidant protection against cellular damage.
Mild and Versatile Flavor: Their gentle sweetness and crisp-tender texture make yellow peppers incredibly versatile for both raw and cooked applications, from salads to roasts.

Green Bell Peppers: The Unripe Nutrient Powerhouse

Harvested before they are fully mature, green bell peppers may have lower vitamin C and A levels than their yellow and red counterparts but offer other nutritional advantages.

Lower Carbohydrates and Sugar: Due to their immaturity, green peppers have a lower sugar content, making them a suitable option for low-carb diets.
Rich in Phenolic Acids: Studies have found that green bell peppers have a higher concentration of phenolic acids, including p-coumaric acid. These compounds have potent antioxidant and anti-inflammatory effects.
Higher Fiber Content: Raw green pepper can contain a higher fiber content per 100g compared to yellow peppers, which aids in digestive health.
Unique Antioxidants: Green peppers are particularly rich in lutein and zeaxanthin, powerful carotenoids known to support eye health.

Green vs. Yellow Bell Peppers: A Nutritional Comparison


Feature	Green Bell Pepper	Yellow Bell Pepper
Ripeness	Least ripe; immature	Intermediate stage of ripeness
Flavor	Grassy, slightly bitter	Mild, sweet, and fruity
Vitamin C	Lower content (approx. 80mg per 100g)	Higher content (approx. 121-184mg per 100g)
Vitamin A	Lower levels	Higher levels than green, but less than red
Antioxidants	Rich in phenolic acids, lutein, and zeaxanthin	High in carotenoids like violaxanthin and quercetin
Fiber	Higher fiber content per 100g	Lower fiber content per 100g
Carbohydrates	Lowest in sugar and carbs	Higher in sugar and carbs than green

Health Benefits of a Colorful Diet

While specific nutritional differences exist, the overall health benefits of bell peppers are numerous, regardless of color. A diverse intake of different-colored peppers is the best way to maximize your nutrient consumption. Bell peppers are known to support heart health, improve vision, and fight inflammation, thanks to their rich antioxidant and vitamin content.

Eye Health

Both green and yellow bell peppers contribute significantly to eye health. The lutein and zeaxanthin in green peppers help protect the retina from oxidative damage. Yellow peppers, also containing these carotenoids, further support a diet that can reduce the risk of age-related macular degeneration.

Immune System Support

Vitamin C is a powerful antioxidant essential for immune function. While yellow bell peppers boast a higher concentration of this vitamin, consuming bell peppers of any color provides a substantial boost. This nutrient also plays a vital role in collagen production for healthy skin.

Anti-inflammatory Effects

Bell peppers contain various phytonutrients with anti-inflammatory properties, such as phenolic acids in green peppers and quercetin and luteolin in yellow peppers. Regularly consuming these vegetables can help combat inflammation throughout the body.

Maximizing the Nutritional Benefits

The nutritional value of bell peppers can be affected by preparation. While bell peppers can be enjoyed raw or cooked, methods like excessive boiling can reduce some nutrients, particularly water-soluble vitamin C. Cooking methods like roasting or stir-frying are often preferable as they preserve more nutrients.

Ultimately, whether you choose a yellow or a green bell pepper depends on your specific nutritional goals and taste preferences. If you're seeking maximum vitamin C, yellow is a great choice. If you prefer a lower-sugar option with more phenolic acids, green is ideal. For the most well-rounded nutrient intake, enjoy a vibrant mix of both.

Disclaimer: This information is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making significant changes to your diet.*

Frequently Asked Questions

The primary difference is their ripeness. Green peppers are immature and harvested early, giving them a grassy, slightly bitter taste. Yellow peppers have been allowed to ripen longer on the vine, resulting in a sweeter, milder flavor.

Yellow bell peppers contain significantly more vitamin C than green bell peppers. As the pepper matures and changes color from green to yellow, its vitamin C content increases.

Yes, green bell peppers are noted for their higher concentration of specific phenolic acids and contain more lutein and zeaxanthin, powerful antioxidants particularly beneficial for eye health.

It depends on the type of antioxidant. While yellow peppers have high levels of certain carotenoids, studies have also shown that green bell pepper extract can have high overall antioxidant activity, especially related to its phenolic acid content.

Neither is definitively healthier than the other; they offer complementary nutritional benefits. The best approach is to consume a variety of colors to gain the widest spectrum of nutrients.

Yes, because they are more mature, yellow bell peppers have a higher sugar content and a sweeter taste than green bell peppers.

Yes, cooking can affect the nutritional value. Water-soluble vitamins like vitamin C can decrease with excessive boiling, while fat-soluble carotenoids may become more bioavailable. Cooking methods like stir-frying and roasting are generally better for nutrient retention.