How much is a serving of green bell pepper?

January 2, 2026 •

4 min read

A single serving of a medium green bell pepper, weighing around 119 grams, provides a substantial portion of your daily Vitamin C needs. This makes understanding how much is a serving of green bell pepper an important step for meal planning and boosting your nutrient intake.

Quick Summary

A standard serving of green bell pepper is typically defined as one medium pepper or one cup of chopped pepper, according to nutritional guidelines. This portion is low in calories while being an excellent source of essential vitamins and fiber.

Key Points

Standard Serving: A typical serving is one medium green bell pepper, which weighs around 119 grams.
Volume Measurement: For cooking, one cup of chopped green bell pepper is also a standard serving, weighing approximately 149 grams.
Packed with Vitamin C: A single serving can provide well over 100% of your daily Vitamin C requirement, acting as a potent antioxidant.
Low in Calories: A one-cup serving of chopped green bell pepper contains only about 30 calories, making it a low-energy-density food.
Nutrient-Rich: Beyond Vitamin C, it is a good source of Vitamin B6, Vitamin K, and dietary fiber, supporting immune and digestive health.
Less Sweet Than Ripe Peppers: As an unripe pepper, the green variety has a slightly more bitter, less sweet flavor compared to its red or yellow counterparts.

Defining the Standard Serving Size

When it comes to measuring a single portion, there are a few standard benchmarks to keep in mind for green bell peppers. The U.S. Department of Agriculture (USDA) often references a medium-sized pepper as a single serving. This offers a straightforward approach for those who prefer not to measure, as a medium pepper generally weighs approximately 119 to 120 grams.

For more precise cooking and nutritional tracking, using volume measurements is common. One cup of chopped green bell pepper is a frequently cited serving size, weighing roughly 149 grams. Similarly, one cup of sliced green bell pepper is a slightly smaller portion by weight, coming in around 92 grams due to the different packing density. The key is to be consistent with your preferred measurement method to accurately monitor your intake.

Nutritional Breakdown Per Serving

Beyond just size, the nutritional content of a serving is where the real value lies. A standard serving of green bell pepper, such as a one-cup chopped portion (149g), is a powerhouse of essential vitamins and low-calorie goodness.

Key Nutrients in a Serving

A one-cup chopped serving contains approximately 30 calories, making it an excellent, low-energy density food choice. It's primarily composed of water (over 90%), but the remaining content is rich in nutrients. Most notably, a serving often delivers over 100% of the recommended daily value of Vitamin C, a powerful antioxidant important for immune function and skin health. It also provides significant amounts of Vitamin B6 (around 20% DV), important for metabolism and brain health, and Vitamin K, which is vital for blood clotting. Additionally, you will get about 2.5 grams of dietary fiber, which aids in digestion and promotes gut health.

Green vs. Other Bell Peppers: A Comparison

While all bell peppers are nutritious, their flavor and specific nutrient profiles can differ. This table highlights some of the key distinctions between green, red, and yellow varieties.


Feature	Green Bell Pepper	Red Bell Pepper	Yellow Bell Pepper
Sweetness	Less sweet, slightly bitter	Very sweet	Mildly sweet
Flavor Profile	Grassy, vegetal	Fruity, rich	Mellow, less intense than red
Stage of Ripeness	Unripe	Fully ripe	In between green and red
Vitamin C	High (e.g., 107% DV per medium raw)	Highest (e.g., 169% RDI per medium raw)	High (comparable to green)
Carbs (per 100g)	Lower (approx. 4.64g)	Higher (approx. 6g)	Intermediate
Phenolic Acids	Higher concentration	Lower concentration	Lower concentration

Practical Measuring for Everyday Cooking

To help with meal prep, here are a few tips for accurately portioning green bell peppers:

For a whole pepper: If a recipe calls for one bell pepper, use a medium one for a standard serving. If you have a larger or smaller pepper, adjust accordingly. A larger bell pepper can account for two servings.
For volume measurement: Use a measuring cup for chopped or sliced peppers to ensure accuracy, especially when tracking macros. Lightly pack the cup for consistency.
For snacks: A small bell pepper or half of a large one is a great grab-and-go snack that equates to one serving.
For a stir-fry: Use strips of green bell pepper to add color and texture. A heaping handful of strips is often a good visual indicator for one serving.

Incorporating Bell Peppers into Your Diet

Adding bell peppers to your diet is easy and delicious. Here are some simple ways to use a serving in your daily meals:

Raw in salads: Slice or dice raw green bell peppers for a satisfying crunch and nutritional boost in any salad.
Sautéed for fajitas: Sauté strips of green bell pepper with onions for a classic fajita filling.
In soups and stews: Add chopped bell peppers to soups or stews for extra flavor and vitamins. They soften up nicely during cooking.
Stuffed and baked: Hollow out a bell pepper, fill it with your favorite ingredients like rice, ground meat, and spices, and bake until tender.
As a dip dipper: Cut into strips and serve with hummus or other dips for a healthy snack option.
With scrambled eggs: Dice and mix into scrambled eggs or an omelet for a colorful and nutritious breakfast.

Conclusion

A single serving of green bell pepper is a low-calorie, vitamin-rich addition to any diet. Whether you use the simple metric of one medium pepper or the more precise one-cup chopped measurement, incorporating this versatile vegetable is an easy way to boost your daily nutrient intake. With excellent sources of Vitamin C, Vitamin B6, and fiber, green bell peppers are a staple for promoting a healthy lifestyle.

For more detailed nutritional data, you can visit the USDA's official FoodData Central website at [https://fdc.nal.usda.gov/].

Frequently Asked Questions

The standard serving size for a green bell pepper is often considered to be one medium pepper, which weighs approximately 119 to 120 grams.

Generally, one medium-sized green bell pepper is equal to one vegetable serving. For larger peppers, half of a large bell pepper would be considered one serving.

One cup of chopped green bell pepper is a standard serving size for recipes. This volume is equivalent to approximately 149 grams.

A one-cup serving of chopped green bell pepper contains about 30 calories. The calorie count is low, making it a great addition to any diet.

Botanically, a green bell pepper is a fruit because it develops from the flower of a plant and contains seeds. However, it is most commonly used and classified as a vegetable in culinary contexts.

Cooking a green bell pepper does not change its serving size, but it does alter its density. Cooked peppers will take up less volume, so one cup of cooked pepper is a more concentrated source of nutrients than one cup of raw pepper.

Both green and red bell peppers are healthy, but their nutritional profiles differ slightly. Red peppers are riper and sweeter, containing more Vitamin A and antioxidants like lycopene. Green peppers have more phenolic acids and a slightly different flavor profile.

A serving provides high amounts of Vitamin C and Vitamin B6. It also contains fiber, Vitamin K, potassium, and smaller amounts of other essential vitamins and minerals.