How Many Calories Are in Sauteed Bell Peppers?

November 7, 2025 •

4 min read

Did you know that a single cup of chopped raw bell peppers contains only about 30 calories, but this count significantly increases when cooked with oil? Understanding how many calories are in sauteed bell peppers is crucial for anyone tracking their intake, and the variation depends heavily on the cooking method.

Quick Summary

The calorie count for sauteed bell peppers primarily depends on the quantity and type of cooking oil used, not the vegetable itself. A typical cup can range from 80 to over 120 calories, with preparation being the key variable.

Key Points

Oil Is the Main Factor: The majority of calories in sauteed bell peppers come from the cooking oil, not the peppers themselves.
Calculate for Accuracy: For precise calorie tracking, measure ingredients (peppers, oil, seasonings) before cooking and divide the total by the number of servings.
Use Less Oil: A non-stick pan, cooking spray, or liquid like vegetable broth can significantly reduce the calories from added fat.
Nutrient-Rich Vegetable: Bell peppers are an excellent source of vitamins A, C, and B6, as well as various antioxidants that offer health benefits for immunity and vision.
Cooking Alters Nutrients: While sauteing is a healthy cooking method, high-heat cooking can slightly reduce some nutrients like water-soluble Vitamin C, but the overall nutritional value is still high.
Choose the Right Oil: Different oils have various flavor profiles and smoke points; choose one that fits your recipe and dietary needs.

The Core Calorie Culprit: Cooking Oil

While bell peppers themselves are a very low-calorie food, the calorie count of sauteed bell peppers is overwhelmingly determined by the type and amount of oil used. Sauteing involves cooking food quickly in a small amount of oil or fat. Since oil is a calorie-dense ingredient, even a single tablespoon can dramatically increase the total calorie content of a dish. For instance, a medium red bell pepper has around 33 calories, but a tablespoon of olive oil adds approximately 120 calories. This means the method of preparation is far more impactful than the vegetable itself.

Comparing Cooking Oils for Sauteed Peppers

Choosing the right cooking fat can help you manage the final calorie count. Here is a comparison of some common oils and their properties when used for sauteing peppers:


Oil Type	Calories per Tbsp	Flavor Profile	Smoke Point	Best Use for Peppers
Olive Oil	~120	Fruity, Peppery	Medium (~375°F)	Mediterranean dishes, sauces
Canola Oil	~124	Neutral	Medium-High (~400°F)	All-purpose, versatile cooking
Coconut Oil	~120	Sweet, Nutty	Medium (~350°F)	Asian-inspired dishes, curries
Avocado Oil	~124	Mild, Buttery	High (~520°F)	High-heat cooking, mild flavor

How to Calculate Calories Accurately

For precise calorie tracking, it is best to account for all ingredients individually. This approach is superior to using generic online figures, as those often vary based on assumed recipes and quantities. The easiest method involves calculating the total calories of all ingredients before cooking and then dividing that total by the number of servings. Another strategy is to portion ingredients, including oil, before you start cooking.

Here is a simple, step-by-step method for calculating calories in a full batch of sauteed peppers:

Chop and weigh your peppers: Weigh the peppers before cooking to determine their base calorie count. For example, 500g of raw bell peppers is roughly 165 calories.
Measure your oil: Precisely measure the amount of oil you plan to use. A standard tablespoon is the most common unit for measurement.
Add all other ingredients: Account for any other additions, such as garlic, onions, or spices.
Sum the totals: Add the calories from the peppers, oil, and any other ingredients.
Divide by serving size: After cooking, divide the total calorie count by the number of portions you get. This gives you the calories per serving.

Tips for Reducing Calories in Sauteed Bell Peppers

If you're aiming for a lower-calorie meal, consider these modifications to your sauteing technique:

Use a calorie-free spray: Non-stick cooking sprays can help prevent sticking with minimal to no calorie addition, though you must ensure adequate coverage.
Use a high-quality non-stick pan: This allows you to use less fat while still achieving a good sear on your peppers.
Deglaze with liquid: Instead of adding more oil if your peppers start to stick, use a splash of water, vegetable broth, or balsamic vinegar to deglaze the pan. This adds moisture and flavor without extra fat.
Blanch first: For softer peppers, you can lightly steam or blanch them before a final, quick saute. This reduces the amount of time in the pan and, therefore, the oil needed.

Nutritional Benefits of Bell Peppers Beyond Calories

Beyond their low-calorie nature, bell peppers are a nutritional powerhouse. Cooking them can sometimes alter their vitamin content, but the overall health benefits remain significant.

Key Nutrients in Bell Peppers

Bell peppers are loaded with essential vitamins and antioxidants that contribute to overall health:

Vitamin C: A medium red bell pepper provides more than double the daily recommended intake of vitamin C, a powerful antioxidant.
Vitamin A: Rich in beta-carotene, especially red peppers, which the body converts to Vitamin A for healthy vision and immune function.
Vitamin B6: Important for red blood cell formation and nervous system function.
Folate (Vitamin B9): Crucial for cell growth and important during pregnancy.
Antioxidants: Contain various antioxidants like capsanthin, lutein, and quercetin, which help protect against oxidative stress.

Health Benefits of Regular Consumption

Incorporating sauteed bell peppers into your diet can offer several health advantages:

Improved Eye Health: The lutein and zeaxanthin in bell peppers can help protect your eyes from damage caused by light.
Support for the Immune System: The high concentration of vitamin C supports the immune system's function.
Reduced Risk of Chronic Disease: Antioxidants in bell peppers may help reduce the risk of certain chronic diseases, such as heart disease.

Conclusion: The Final Calorie Tally

In conclusion, while the raw bell pepper is a very low-calorie vegetable, the final calorie count of sauteed bell peppers is directly proportional to the amount of oil added during the cooking process. For a typical recipe using a small amount of oil, a single cup of sauteed peppers will likely contain between 80 and 125 calories. For a more accurate count, it is best to calculate the total calories from all ingredients used. By being mindful of your oil usage and preparation method, you can enjoy this versatile and nutrient-rich vegetable while keeping your calorie intake in check. To explore more about the importance of vegetable intake in a healthy diet, consider consulting resources from the Centers for Disease Control and Prevention (CDC), as mentioned in a USA Today article.

Frequently Asked Questions

Raw bell peppers are very low in calories, with a typical cup containing only about 30 calories. The calorie count for sauteed bell peppers is much higher because of the oil or fat added during the cooking process.

The calorie difference between different colored bell peppers is minimal and generally insignificant for dietary tracking. Red peppers are slightly sweeter and may have a few more calories than green, but the difference is negligible.

Sauteing can cause a slight reduction in some heat-sensitive vitamins, particularly Vitamin C. However, it also makes certain antioxidants, like carotenoids, easier for the body to absorb. Overall, sauteed peppers remain a very healthy and nutritious food.

Using a non-stick cooking spray is the best option for the lowest calorie content. For a liquid oil, using a precisely measured small amount of any oil, such as olive or canola, is fine, as all cooking oils have similar calorie counts per tablespoon.

Yes, you can saute peppers using a non-stick pan with a small amount of liquid, such as vegetable broth or water, to prevent sticking. This is known as 'water sauteing' and is an effective, very low-calorie method.

Yes, sauteed bell peppers can be an excellent food for weight loss, as long as you control the amount of oil used. They are high in fiber and nutrients while being relatively low in calories, helping to promote a feeling of fullness.

Enhance flavor with spices, herbs, or calorie-free liquids. Try adding garlic powder, onion powder, a pinch of chili flakes, fresh parsley, or a splash of balsamic vinegar towards the end of cooking for extra depth.