Do different color bell peppers have different nutrition?

October 19, 2025 •

3 min read

According to research from the University of Arizona, red bell peppers contain almost 11 times more beta-carotene and 1.5 times more vitamin C than their green counterparts. While all bell peppers are healthy, the question, "Do different color bell peppers have different nutrition?" reveals some fascinating differences based on ripeness.

Quick Summary

Different color bell peppers, representing various stages of ripeness, contain distinct levels of vitamins, antioxidants, and sugars. As bell peppers ripen from green to red, their nutritional profile changes significantly, with red peppers generally offering the highest levels of specific nutrients like vitamin A and C.

Key Points

Red is most nutrient-dense: The ripest red bell peppers have the highest levels of Vitamin A (beta-carotene), Vitamin C, and the antioxidant lycopene.
Green peppers are less ripe: Harvested earliest, green bell peppers have a less sweet, slightly bitter taste and lower overall vitamin and antioxidant content than other colors.
Yellow and orange are in-between: These peppers offer a milder flavor profile and provide a good amount of Vitamin C, along with eye health-supporting antioxidants like lutein and zeaxanthin.
Different antioxidants in different colors: Red peppers contain capsanthin and lycopene, while yellow and orange contain violaxanthin, and green has more lutein.
Cooked vs. raw nutrition: Cooking can reduce vitamin C content, but all bell peppers still remain a healthy choice when cooked. For maximum vitamin C, enjoy them raw.
A colorful diet is best: The optimal strategy is to include a variety of bell pepper colors to benefit from the full spectrum of vitamins, minerals, and phytonutrients.

The Bell Pepper Spectrum: From Green to Red

The most prominent and common difference among bell peppers is their ripeness, which directly corresponds to their color. A bell pepper starts its life green and, if left on the vine, will ripen and change color to yellow, orange, or finally red. This maturation process isn't just about appearance; it fundamentally alters the vegetable's flavor and nutrient composition. Green bell peppers, being the least ripe, have a slightly more bitter, grassy taste and a lower nutrient density compared to their fully mature red counterparts.

The Nutritional Power of Red Bell Peppers

When it comes to nutritional density, red bell peppers are the clear winner. Their extended time on the vine allows them to accumulate a higher concentration of certain vitamins and antioxidants. A medium red bell pepper provides more than 200% of the daily recommended intake for vitamin C and is packed with provitamin A (beta-carotene). This antioxidant powerhouse is also rich in lycopene, the same pigment found in tomatoes, which has been linked to health benefits such as reduced risk of certain cancers.

The Middle Ground: Yellow and Orange Peppers

Yellow and orange bell peppers represent a transitional stage in the ripening process. They offer a milder, sweeter flavor than green peppers and a different nutritional makeup compared to red ones.

Yellow peppers: Are an excellent source of vitamin C and contain unique carotenoids like violaxanthin. Some studies suggest they may even have a higher vitamin C content than red peppers, though results can be inconsistent.
Orange peppers: Provide a good balance of vitamins and are notable for containing high levels of lutein and zeaxanthin, two antioxidants crucial for eye health.

Green Bell Peppers: More than just Unripe

While often considered the least nutritious, green bell peppers still offer significant health benefits. They are a good source of vitamins C, E, and K, as well as folate and potassium. Their slightly bitter taste and firmer texture make them ideal for certain cooked dishes, like stir-fries, where a less-sweet flavor profile is desired. Interestingly, some studies indicate green peppers may have a higher phenolic content than red ones, giving them a distinct antioxidant profile.

A Comparative Look at Bell Pepper Nutrition


Nutrient (per 100g)	Green Bell Pepper	Yellow Bell Pepper	Red Bell Pepper
Calories	~20 kcal	~50 kcal	~31 kcal
Vitamin C	~80 mg	~184 mg*	~128 mg
Beta-carotene (pro-Vitamin A)	~208 mcg	Low	~1,624 mcg
Antioxidants	Lutein, zeaxanthin, polyphenols	Violaxanthin, lutein, zeaxanthin	Capsanthin, lycopene
Vitamin K1	Good source	Good source	Good source
Lycopene	None	None	High content

*Note: Vitamin C content varies between cultivars and studies, with some finding yellow to be higher than red.

Maximizing Your Nutritional Intake

To get the most out of bell peppers, a varied approach is best. Using a mix of colors not only creates a visually appealing dish but also provides a wider spectrum of beneficial plant compounds. For example, a colorful stir-fry incorporates the different carotenoids from each pepper, while roasting brings out the natural sweetness and flavor of the riper red and orange varieties. Remember that cooking can affect nutrient levels, especially vitamin C, so including raw bell peppers in salads or as snacks is a great way to preserve their full nutritional value.

Conclusion: The Bell Pepper Takeaway

In short, the color of a bell pepper is a reliable indicator of its ripeness and, by extension, its nutritional content. While all colors are a healthy addition to any diet, red bell peppers are the most nutrient-dense, particularly regarding vitamins A and C. However, opting for a mix of colors ensures a broader intake of various antioxidants and phytonutrients. Ultimately, there is no single "best" bell pepper, as each offers unique flavors and benefits that can be leveraged for different culinary purposes. The best approach for health is to eat the full rainbow of bell peppers, enjoying the distinct characteristics each color brings to the table.

: https://www.bbcgoodfood.com/health/nutrition/top-5-health-benefits-of-peppers

Frequently Asked Questions

Yes, for many varieties, a green bell pepper is simply an unripe version of a red, orange, or yellow pepper. It is harvested early, which accounts for its less sweet flavor and distinct nutritional profile compared to its fully ripe counterparts.

While all bell peppers are healthy, red bell peppers are generally considered the healthiest because they have the highest concentrations of vitamins A and C, along with powerful antioxidants like lycopene and capsanthin.

Yes, cooking bell peppers can decrease their vitamin C content, as it is a heat-sensitive vitamin. However, the other nutrients and antioxidants remain largely intact, and all forms of bell peppers are a beneficial addition to your diet.

Red bell peppers taste sweeter because they are fully ripe, and the maturation process increases their natural sugar content. Green peppers, being unripe, have not yet developed this sweetness.

For a maximum intake of different vitamins and antioxidants, the best approach is to eat a variety of colors both raw and cooked. Raw bell peppers preserve the most vitamin C, while cooked peppers, like in stir-fries or roasts, offer different beneficial compounds.

Yes, all bell peppers contain a range of antioxidants. However, the types and concentrations differ based on color and ripeness. For example, green peppers are richer in lutein, while red peppers contain high levels of capsanthin and lycopene.

Green bell peppers are typically less expensive because they are harvested earlier in the ripening process. This requires less growing time and labor, which reduces their cost compared to peppers that are left on the vine longer to mature and change color.