What Nutrients Are Contained in Green Paper?

January 12, 2026 •

3 min read

While often used as a vegetable, a green bell pepper is technically a fruit and a nutritional powerhouse, with one cup providing well over 100% of the daily recommended intake of Vitamin C. This crunchy, versatile food offers a wealth of benefits, making it important to understand what nutrients are contained in green paper and how they can support your well-being.

Quick Summary

Green bell peppers are loaded with essential nutrients, including significant amounts of vitamins C and B6, antioxidants like lutein and phenolic acids, and dietary fiber. These compounds promote eye, gut, and heart health while providing a low-calorie, nutrient-dense addition to any meal.

Key Points

Rich in Vitamins C and B6: Green peppers are packed with potent antioxidants, especially vitamin C, and B6 for immune function and metabolism.
High in Fiber: The substantial dietary fiber content aids in healthy digestion and gut function.
Supports Heart and Eye Health: Nutrients like potassium and the antioxidant lutein help protect the cardiovascular system and retinal health.
Low-Calorie and Antioxidant-Rich: As a low-calorie food loaded with phenolic acids, green peppers help fight oxidative stress and support weight management.
Enhances Iron Absorption: The high vitamin C content boosts the body's ability to absorb plant-based iron, helping to prevent anemia.

The Core Nutritional Profile of Green Bell Peppers

Green bell peppers (often referred to as 'green paper' in culinary contexts) are simply the unripe version of bell peppers. They have a slightly bitter taste compared to their sweeter, ripened counterparts but are brimming with essential vitamins and minerals. Here's a breakdown of the nutritional content found in one cup (approx. 150g) of raw green pepper, which contains around 30 calories.

Essential Vitamins Found in Green Peppers

Green peppers are a good source of several important vitamins. A single cup provides a significant amount of Vitamin C, surpassing the daily recommended value. This vitamin is vital for immune support and acts as an antioxidant. They also contain Vitamin B6, which is important for metabolism and immune function. Green bell peppers provide provitamin A (beta-carotene), converted to Vitamin A in the body, supporting vision and immune health. Smaller amounts of Vitamin K and Vitamin E are also present, contributing to blood clotting, bone health, and antioxidant protection.

Key Minerals and Other Components

Green peppers contribute to mineral intake and overall health with their fiber content, essential for digestion and a healthy gut. They contain potassium, important for blood pressure regulation and heart health, along with magnesium and manganese, which are involved in various bodily functions like nerve function and energy production.

Phytonutrients and Antioxidant Power

Beyond vitamins and minerals, green bell peppers contain beneficial plant compounds with antioxidant properties. Notably, they are a source of phenolic acids and lutein. Phenolic acids, such as p-coumaric acid, are linked to protection against chronic diseases. Lutein is a key carotenoid supporting eye health by protecting against oxidative damage and potentially reducing the risk of age-related macular degeneration.

Comparison of Green vs. Ripe Bell Peppers


Nutrient (per 100g)	Raw Green Pepper	Raw Yellow Pepper	Raw Red Pepper
Vitamin C	~80 mg	~184 mg	~142 mg
Vitamin A (Beta-carotene)	Lower levels (~154 µg)	Higher levels of lutein	Higher levels (~8x green)
Fiber	~1.7g	~0.9g	~2.1g
Taste Profile	More bitter and less sweet	Mildly sweet	Sweetest flavor
Key Antioxidant	Phenolic acids	Violaxanthin, Lutein	Capsanthin

Health Benefits of Adding Green Peppers to Your Diet

Incorporating green bell peppers into your diet offers several health advantages. Their nutrient profile supports heart health through potassium and fiber, aids digestion with fiber, and promotes eye health thanks to lutein. The high Vitamin C content boosts immunity, while their low-calorie, high-fiber nature can assist with weight management. Furthermore, the abundant Vitamin C enhances the absorption of non-heme iron from plant sources.

Culinary Versatility and Nutrient Retention

Green peppers are versatile in the kitchen, enjoyable raw or cooked. While cooking can reduce certain nutrients like Vitamin C, proper preparation can help retain much of their value. Quick cooking methods are recommended to preserve nutrients.

Conclusion

So, what nutrients are contained in green paper? A wealth of beneficial components, including significant amounts of vitamins C and B6, fiber, and antioxidants like lutein and phenolic acids. Green peppers offer distinct health benefits, particularly for gut, heart, and eye health. Their low-calorie density makes them a valuable addition to a balanced diet.

Authoritative Source Link: Healthline on Green Pepper Benefits

Frequently Asked Questions

Not necessarily, as nutrient profiles differ. Green peppers have the most phenolic acids, while red peppers have higher Vitamin A, and yellow peppers are richest in Vitamin C. A variety of colors provides the broadest range of nutrients.

Yes, green peppers can be eaten raw, and this is an excellent way to consume them. Cooking can cause a slight loss of certain vitamins, particularly Vitamin C, though overall nutritional value remains high.

The high Vitamin C content in green peppers supports immune system function, promotes collagen synthesis for healthy skin, aids in iron absorption, and acts as a powerful antioxidant protecting against cell damage.

Yes, green peppers are beneficial for digestion due to their high dietary fiber content. This fiber helps regulate bowel movements and supports a healthy gut environment.

Yes, green peppers are rich in various antioxidants, including Vitamin C, lutein, and phenolic acids. These compounds help combat oxidative stress and inflammation.

Because they are low in calories and high in fiber, green peppers can be an effective part of a weight management plan. The fiber helps you feel full, which can reduce overall calorie intake.

Yes, green peppers have a more bitter, less sweet flavor compared to riper bell peppers (yellow, orange, red). The flavor becomes sweeter as the pepper matures and its sugar content increases.