Which Bell Pepper is Healthiest? A Complete Nutritional Comparison

November 4, 2025 •

3 min read

According to the USDA, bell peppers are a great source of essential vitamins and nutrients. But does the nutritional value vary by color? This complete comparison will answer the question, "Which bell pepper is healthiest?", by detailing the unique health benefits of red, yellow, orange, and green peppers.

Quick Summary

This guide compares the nutritional differences between red, yellow, orange, and green bell peppers, explaining how color indicates ripeness and nutrient density. Learn which color offers the most vitamins and antioxidants, and why incorporating a variety is the best strategy for overall health.

Key Points

Red peppers are the most nutrient-dense: As the most mature bell pepper, red peppers have the highest levels of vitamins A and C, and contain potent antioxidants like capsanthin and lycopene.
Yellow peppers can be highest in vitamin C: Some research suggests that yellow bell peppers contain the highest concentration of vitamin C among the colors.
Green peppers are the least ripe: Green bell peppers are less sweet and have lower levels of key vitamins compared to their more mature counterparts, but still offer valuable nutrients like fiber.
Antioxidant profiles vary by color: Different colors of bell peppers contain different types and concentrations of antioxidants, such as capsanthin in red peppers and lutein in yellow and orange ones.
Eating a variety of colors is the healthiest approach: Incorporating a mix of bell pepper colors into your diet ensures you receive a broad spectrum of vitamins, minerals, and phytonutrients for optimal health.

Understanding the Colors of Bell Peppers

All bell peppers come from the same plant and their color signifies their stage of ripeness. Green peppers are harvested first and are less sweet and more bitter. As they ripen, they transition through yellow and orange before becoming red, which is the sweetest stage. This maturation process significantly alters their nutritional content and flavor.

The Health Benefits of Each Bell Pepper Color

Each bell pepper color provides different health benefits due to changes in nutrient levels as they ripen. Consuming a variety of colors helps ensure a broad intake of beneficial phytonutrients.

Green Bell Peppers

Green bell peppers, being unripe, have a sharper taste. They offer antioxidants from chlorophyll and are a good source of fiber, but contain lower levels of vitamins A and C compared to riper peppers. Their skin can be harder for some to digest.

Yellow Bell Peppers

Yellow peppers are sweeter than green ones and have a better nutrient profile. They are known for their high vitamin C content and antioxidants like violaxanthin, which supports eye health.

Orange Bell Peppers

Orange bell peppers are similar to yellow in nutrition but slightly sweeter. They are rich in vitamin C and beta-carotene (a source of vitamin A), as well as zeaxanthin for eye health. Like all ripe peppers, they are low in calories and high in fiber.

Red Bell Peppers

Red bell peppers are the most mature, offering the highest levels of vitamins A and C and being the sweetest. They contain capsanthin and lycopene, antioxidants linked to reduced risks of certain chronic diseases. Some sources indicate red peppers can have significantly more beta-carotene and vitamin C than green ones.

Comparison Table: Nutritional Snapshot


Nutrient (per 100g)	Green Pepper	Yellow Pepper	Orange Pepper	Red Pepper
Vitamin C	Lower levels (approx. 80mg)	Higher levels (up to 184mg)	High levels, similar to yellow	Highest levels (approx. 128mg)
Vitamin A (from Beta-Carotene)	Low	Medium	Medium	Highest (up to 11x more than green)
Key Antioxidants	Lutein, Zeaxanthin	Lutein, Zeaxanthin, Violaxanthin	Lutein, Zeaxanthin, Violaxanthin	Capsanthin, Lycopene, Beta-carotene
Sweetness	Least Sweet (bitter)	Medium Sweet	Medium Sweet	Most Sweet
Price	Typically least expensive	Mid-range	Mid-range	Typically most expensive

The Final Verdict: Is One Color Superior?

While red bell peppers are generally the most nutrient-dense due to their ripeness, each color offers unique benefits. Yellow and orange peppers, for instance, may have higher levels of certain antioxidants beneficial for eye health. Therefore, the healthiest approach is to include a variety of colors in your diet to get a wide range of vitamins, minerals, and antioxidants, often referred to as "eating the rainbow".

How to Get the Most from Your Bell Peppers

Eat them raw: This helps preserve vitamin C, which is sensitive to heat.
Incorporate into cooking: Cooking can enhance the bioavailability of certain antioxidants.
Pair with iron: The vitamin C in peppers boosts the absorption of plant-based iron.
Try all the colors: Using a mix provides diverse nutrients and flavor.
Storage: Store in the refrigerator for freshness.

For more information on bell pepper nutrition and antioxidant activity, you can explore peer-reviewed studies available through PubMed.

Conclusion: The Bell Pepper Rainbow

Red bell peppers are often highlighted for their high levels of vitamins A, C, and specific antioxidants. However, all bell peppers are nutritious. The "healthiest" choice depends on which nutrients you prioritize; for example, red for beta-carotene or yellow/orange for lutein and zeaxanthin. The best strategy for overall health is to enjoy a colorful mix to benefit from a wide spectrum of nutrients.

Frequently Asked Questions

Red bell peppers are more expensive because they are the fully ripened version of the green pepper. They require more time on the vine to mature and develop their color and sweetness, increasing the farming costs and resulting in a higher price at the store.

Bell peppers can lose some of their heat-sensitive nutrients, like vitamin C, when cooked. However, cooking can also increase the bioavailability of other antioxidants, such as carotenoids. Eating a mix of raw and cooked peppers is a great strategy to get a wide range of benefits.

While both orange and yellow bell peppers are nutritionally similar, their antioxidant profiles can differ slightly. Both contain lutein and zeaxanthin, which are great for eye health, but some studies show yellow peppers having the edge in vitamin C content.

Yes, bell peppers are excellent for eye health. They contain significant amounts of carotenoids like lutein and zeaxanthin, which protect the retina and can help prevent age-related macular degeneration.

To choose the freshest bell peppers, look for those that are firm and heavy for their size with deep, vibrant colors. Avoid any with soft spots, wrinkles, or blemishes, as these indicate they are past their prime.

Some people find the firmer, less-ripe green peppers more difficult to digest. Cooking the peppers well can help break down their fibrous skin and may reduce any potential digestive discomfort.

While most common peppers are red, green, yellow, or orange, other varieties exist. These also offer a range of nutrients, with purple peppers, for example, containing anthocyanin, an antioxidant not found in other colors. All types are nutritious additions to a healthy diet.