Is red or green Capsicum healthier? A comprehensive nutritional comparison

January 2, 2026 •

4 min read

While all capsicums are nutritious, studies show red capsicums contain significantly more vitamin A and C than their green counterparts. But is red or green Capsicum healthier overall, and does ripeness truly make a difference to your health benefits? This guide explores the details.

Quick Summary

Red capsicums are richer in key vitamins and antioxidants due to full ripening, but green ones offer unique benefits like lower sugar and specific carotenoids for eye health. The healthiest option depends on your dietary priorities and specific nutrient needs.

Key Points

Red is Nutritionally Richer: Red capsicums are fully ripe, resulting in higher concentrations of vitamin C and beta-carotene (converted to vitamin A) compared to green varieties.
Green Offers Unique Benefits: Green capsicums are lower in sugar and calories and provide lutein and zeaxanthin, which are important for eye health.
Maturity Changes Taste: The difference in color is a result of ripening. As they mature from green to red, capsicums become sweeter and lose their slightly bitter, grassy flavor.
Cooking Impacts Nutrients: While heat can reduce vitamin C, cooking can increase the bioavailability of other antioxidants like lycopene and carotenoids found in capsicums.
Both are Excellent Choices: For a well-rounded diet, incorporating a variety of colorful capsicums is recommended to get the benefits of both ripe and unripe versions.
Digestion May Differ: Some individuals may find green capsicums less digestible than red ones, possibly due to firmer cell walls that cooking can help soften.

The Capsicum Journey: From Green to Red

Capsicums, also known as bell peppers, are technically a fruit from the Capsicum annuum species. The fundamental difference between a green capsicum and a red one is simply maturity. All capsicums begin as green and, if left on the vine, will ripen and change color to yellow, orange, and finally red. This ripening process is a metabolic journey, with the fruit breaking down chlorophyll and accumulating beneficial compounds like carotenoids, which are responsible for the vibrant red hue and heightened nutritional value.

The Health Benefits of Red Capsicum

As the most mature version, the red capsicum is a nutritional powerhouse. Its extended time on the plant allows it to develop a higher concentration of several key nutrients and antioxidants, making it particularly beneficial for health.

High in Vitamin C

Red capsicum is an exceptional source of vitamin C, containing up to 1.5 times more than its green variety. A single medium-sized red capsicum can provide over 150% of the recommended daily intake of vitamin C. This powerful antioxidant supports immune function, aids in collagen production for healthy skin, and helps repair body tissues.

Rich in Beta-Carotene

Another significant advantage of red capsicum is its high beta-carotene content, which is converted to vitamin A in the body. It contains almost eleven times more beta-carotene than green capsicum. Vitamin A is crucial for maintaining good vision, supporting immune function, and promoting skin health.

Other Antioxidants

Red capsicum also contains potent antioxidants like lycopene and capsanthin, which give it its deep red color. These compounds help protect cells from oxidative stress and have been linked to a reduced risk of chronic diseases, including certain cancers and heart disease.

The Health Benefits of Green Capsicum

While red capsicums might win the antioxidant battle, green capsicums are far from unhealthy. They are a valuable source of nutrients and have their own unique characteristics.

Lower in Sugar

Because they are harvested before full ripeness, green capsicums have a lower sugar content and a slightly more bitter, grassy flavor compared to the sweeter red ones. This can be a benefit for those managing their sugar intake or who prefer a less sweet vegetable.

Vitamins and Minerals

Green capsicums provide a good dose of vitamin C, vitamin K, vitamin B6, and folate. Vitamin K is essential for blood clotting and bone health, while folate supports cell division and DNA synthesis.

Eye Health Carotenoids

Interestingly, green capsicums contain the carotenoids lutein and zeaxanthin, which are known to be beneficial for eye health and may help protect against macular degeneration. Lutein is absent in ripe, red bell peppers.

A Quick Comparison: Red vs. Green Capsicum


Feature	Red Capsicum	Green Capsicum
Maturity	Fully mature/ripe	Unripe/less mature
Sweetness	Sweetest	Slightly bitter/less sweet
Vitamin C	Higher levels (up to 1.5x more)	Good levels
Beta-Carotene	Significantly higher (up to 11x more)	Lower levels
Lycopene	Yes	No (contains lutein)
Lutein/Zeaxanthin	No	Yes
Sugar Content	Higher	Lower
Digestion	Easier to digest for some	May be harder to digest for some

The Impact of Cooking and Digestibility

The way capsicums are prepared can influence their nutritional availability. While some vitamin C is sensitive to heat and may be reduced by high-temperature cooking, certain antioxidants become more bioavailable. For example, cooking capsicums with a little oil can increase the body's absorption of fat-soluble carotenoids. Roasting, in particular, can enhance the natural sweetness of red capsicum and improve the bioavailability of lycopene. Regarding digestion, some individuals report that green capsicums are more difficult to digest due to their tougher cell walls, especially when eaten raw. Cooking can help break down these fibers, potentially reducing digestive upset.

Conclusion

So, is red or green capsicum healthier? The answer depends on your nutritional focus. If you are seeking the highest levels of Vitamin C and Vitamin A (beta-carotene), red capsicum is the clear winner due to its ripeness. However, green capsicum offers unique benefits, including lower sugar content and beneficial carotenoids like lutein and zeaxanthin for eye health. The best approach for optimal health is to incorporate a variety of colorful capsicums into your diet to ensure a broad spectrum of vitamins and antioxidants. For maximum nutrient absorption, consider using a mix of raw and cooked peppers in your meals. Overall, both colors are excellent, low-calorie additions to a healthy diet.

For further reading on the potential health benefits of red pepper and its constituent capsaicin, you can refer to research like this review on metabolic syndrome: A review of the effects of Capsicum annuum L. and its constituent, capsaicin, in metabolic syndrome

Frequently Asked Questions

Yes, red capsicum is generally considered significantly healthier because it is fully ripe. This results in much higher levels of Vitamin C (up to 1.5 times more) and beta-carotene (up to 11 times more) compared to its green counterpart.

Yes, their taste profiles are distinct. Green capsicums, being unripe, have a more bitter, grassy flavor. As they ripen into red capsicums, they become much sweeter and less bitter, making them more palatable for some people.

Green capsicums are less expensive because they are harvested earlier, before they have fully ripened. The extra time required for red capsicums to mature on the vine increases their production costs, which is reflected in the price.

Yes, cooking can affect nutrient content. While some heat-sensitive vitamin C may be lost, cooking can enhance the body's ability to absorb other beneficial compounds, particularly fat-soluble carotenoids like lycopene. Raw capsicum contains the most vitamin C.

Yes, green capsicum has a lower sugar content than red, which is beneficial for those monitoring their sugar intake. It also contains lutein and zeaxanthin, carotenoids that support eye health and are not found in ripe, red capsicums.

Yes, for the common bell pepper (Capsicum annuum), the green, yellow, orange, and red varieties come from the same plant. The color indicates its stage of ripeness.

Yes, both red and green capsicums are low in calories and high in fiber, which can promote a feeling of fullness and aid in weight management. The capsaicin found in some varieties can also boost metabolism.

Both red and green capsicums are beneficial for eye health, but they offer different advantages. Red capsicum provides high levels of vitamin A, while green capsicum is a source of lutein and zeaxanthin.

No, thanks to modern agricultural practices and global supply chains, red capsicums are typically available year-round. They may be more abundant and fresher during their peak season in the summer, but they can be found throughout the year.