How much potassium is in a red bell pepper?

November 3, 2025 •

4 min read

According to USDA data, a cup of chopped red bell pepper contains over 300mg of potassium. Answering the question of how much potassium is in a red bell pepper involves looking at serving size, as this determines the total amount of this vital nutrient you will consume. This mild, sweet vegetable is an excellent way to boost your daily intake of various essential minerals and vitamins.

Quick Summary

A medium red bell pepper provides approximately 251mg of potassium, contributing about 5% of the recommended daily intake, alongside other essential vitamins and antioxidants.

Key Points

Potassium Content: A medium red bell pepper provides approximately 251mg of potassium, about 5% of the Daily Value.
Nutrient Comparison: While not a "potassium powerhouse" like spinach or potatoes, red bell peppers offer a modest and valuable contribution to daily mineral intake.
Beyond Potassium: Red bell peppers are exceptionally rich in other nutrients, including Vitamin C and Vitamin A, and beneficial antioxidants.
Raw vs. Cooked: Eat peppers raw for maximum Vitamin C or cooked to improve the absorption of other fat-soluble vitamins like beta-carotene.
Dietary Integration: Red bell peppers can be easily added to meals in various ways, including salads, stir-fries, and roasted dishes, to boost your nutrient consumption.
Important for Kidney Health: Individuals with kidney disease should monitor their potassium intake, as excess amounts can be problematic.

Understanding Potassium Content by Serving Size

The amount of potassium in a red bell pepper varies depending on the serving size, from a small slice to an entire cup of chopped pieces. Knowing the nutritional breakdown by volume is crucial for accurately tracking your intake.

Potassium Per 100 Grams

For a standard nutritional comparison, a 100-gram serving of raw red bell pepper contains approximately 180 to 211mg of potassium, which is between 4% and 5% of the daily value for an average adult. This provides a straightforward benchmark when comparing it with other foods.

Potassium Per Medium-Sized Pepper

A medium-sized red bell pepper weighs roughly 119 grams and, based on USDA-derived data, contains around 251mg of potassium. This makes it a convenient and flavorful way to add to your mineral intake during a meal.

Potassium Per Cup, Chopped

A cup of chopped raw red bell pepper is a more substantial serving, weighing about 149 grams. This portion size provides a significant 314.4mg of potassium.

Comparison: Red Bell Peppers vs. Other Potassium Sources

While red bell peppers are a good source of potassium, they are not considered a powerhouse like certain other fruits and vegetables. Here is a comparison of potassium content per 100g of raw food unless specified otherwise.


Food (per 100g)	Potassium (mg)	Notes
Spinach (cooked)	839	Very high concentration
Potato (baked, with skin)	926 (per medium potato)	Skin is particularly high in potassium
Sweet potato (cooked)	572 (per cup)	Excellent source
Avocado	485 (per 100g)	Known for high content
Banana	358 (per 100g)	Famous, but not the absolute highest
Red Bell Pepper (raw)	211 (per 100g)	Modest but valuable contribution
Green Bell Pepper (raw)	175 (per 100g)	Less than red bell peppers
Strawberry	153 (per 100g)	Significantly lower content

The Role of Potassium and the Benefits of Red Bell Peppers

Potassium is a crucial electrolyte that plays a role in numerous bodily functions. It works in tandem with sodium to manage fluid balance, support muscle contraction (including the heart), and regulate blood pressure. The potassium from red bell peppers helps support this balance, contributing to overall cardiovascular health.

Additionally, red bell peppers are packed with other beneficial nutrients that enhance their value beyond just potassium, such as:

Vitamin C: An exceptionally rich source, with a medium red bell pepper offering significantly more than an orange.
Vitamin A: Especially in the form of beta-carotene, which is responsible for the red color and supports vision and immune health.
Antioxidants: Compounds like capsanthin and quercetin help fight oxidative stress in the body.

Raw vs. Cooked: Maximizing Nutrient Benefits

How you prepare red bell peppers can influence their nutritional profile. Choosing different methods can help you obtain specific benefits.

Raw Red Bell Peppers

Eating raw red bell peppers is the best way to get the maximum amount of heat-sensitive nutrients, most notably Vitamin C. The raw, crunchy texture is also great for snacking or adding to salads. However, some people with sensitive stomachs may find raw vegetables harder to digest.

Cooked Red Bell Peppers

Cooking red bell peppers, through methods like roasting or sautéing, can increase the bioavailability of certain nutrients, such as beta-carotene. The heat also enhances their natural sweetness and makes them softer, which is easier for some people to digest. To avoid significant nutrient loss, it is best to avoid overcooking them.

Delicious Ways to Enjoy Red Bell Peppers

Here are some simple ways to add more red bell peppers to your diet:

In Salads: Add thinly sliced raw red bell peppers for a crunchy texture and sweet flavor.
Stir-Fries: Sautéed peppers pair well with onions, garlic, and your protein of choice.
Roasted: Slice and toss with olive oil, salt, and pepper before roasting until soft and slightly charred. This brings out their sweetness.
Hummus or Dip: Purée roasted red bell peppers with chickpeas, tahini, and lemon juice for a smoky, sweet dip.
Stuffed Peppers: Hollow out whole bell peppers and fill them with a mixture of ground meat, rice, and spices before baking.

Is there a risk of getting too much potassium?

For most healthy people, consuming potassium through food is safe. The kidneys efficiently remove any excess potassium from the body. However, individuals with chronic kidney disease (CKD) need to be careful with their potassium intake, as their kidneys may not be able to process it effectively, leading to a condition called hyperkalemia. Symptoms can range from muscle weakness to heart problems in severe cases. It is important for those with CKD or other health concerns to consult their doctor about managing their mineral intake.

Conclusion: A Healthy Addition, Not the Main Source

In conclusion, red bell peppers offer a solid, though not spectacular, amount of potassium, with a medium-sized pepper providing around 251mg. They also deliver a huge dose of Vitamin C and other antioxidants, making them a fantastic, low-calorie addition to almost any diet. While they won't meet your entire daily potassium needs alone, they play an important role in a balanced diet rich in fruits and vegetables. For further information on the importance of potassium for health, consider reading more on authoritative sources like Healthline or Harvard's Nutrition Source.

For more information on the health benefits and nutritional facts of red bell peppers, consult reliable health resources.

Frequently Asked Questions

Red bell peppers are not considered a high-potassium food compared to items like potatoes or spinach, but they do offer a moderate and healthy amount of potassium, contributing to your daily needs.

Yes, ripe red bell peppers generally contain more potassium than their unripe green counterparts. For example, some sources indicate that per 100g, red bell peppers have around 211mg while green ones have about 175mg.

For adults, the daily value for potassium is often cited as 4,700 milligrams. The potassium in a red bell pepper contributes a small but helpful percentage towards this total.

While cooking can affect some vitamins, potassium is less heat-sensitive. Most of the potassium content in red bell peppers remains intact when cooked. However, over-boiling could potentially leach some minerals into the cooking water.

Beyond potassium, red bell peppers are a fantastic source of Vitamin C and Vitamin A. They also contain powerful antioxidants like capsanthin and quercetin, which can help support eye health and reduce oxidative stress.

Individuals with kidney disease need to monitor their potassium intake carefully, as their bodies may not be able to process it efficiently. It is crucial to consult a doctor or a registered dietitian to determine if red bell peppers are suitable for your dietary plan.

If you're looking for foods particularly high in potassium, consider adding items like spinach, potatoes with skin, sweet potatoes, avocados, and dried apricots to your diet.