Which Color Capsicum Has the Most Vitamin C?

January 2, 2026 •

3 min read

According to the National Institutes of Health, a single medium-sized red capsicum can provide over 150% of the daily recommended intake of vitamin C. The color of a capsicum, also known as a bell pepper, is a direct indicator of its ripeness and, consequently, its nutritional content, with fully mature red peppers offering the greatest concentration of this essential nutrient.

Quick Summary

Red capsicums contain significantly higher levels of vitamin C than their green or yellow counterparts. This is because red capsicums are fully ripened and have spent more time on the vine developing nutrients and antioxidants. All bell peppers are a good source of vitamin C, but the content varies substantially by color.

Key Points

Red Capsicums: Red capsicums, being the most mature, contain the highest amount of vitamin C, often having more than double that of green varieties.
Ripening Process: The vitamin C content in capsicums increases as they ripen, which explains why green (unripe) peppers have less than yellow, orange, and red ones.
Orange and Yellow Capsicums: These varieties offer a vitamin C level that is significantly higher than green but slightly lower than red.
Cooking Matters: High heat and prolonged cooking can degrade vitamin C, so eating capsicums raw or lightly cooked is best for retaining this nutrient.
Beyond Vitamin C: While red is the winner for vitamin C, other colors offer unique nutritional benefits, such as the eye-health boosting antioxidants in yellow and orange capsicums.
Variety is Key: For the most comprehensive nutritional intake, a mix of all capsicum colors is recommended over relying on a single color.

The Ripening Process and Vitamin C Content

All capsicums begin as green when unripe. As they mature on the plant, their color changes, indicating a transformation in both flavor and nutritional value. The longer a capsicum remains on the vine, the more vitamins, including vitamin C, and beneficial antioxidants it accumulates. Green capsicums are harvested earliest and are the least sweet, with a slightly more bitter flavor. The transition from green to yellow, orange, and finally red marks a progressive increase in sweetness and nutrient density. This ripening is the key factor behind the varying vitamin C levels across different colors.

Why Red Capsicums are the Vitamin C Champions

Red capsicums have spent the most time ripening on the plant, which is why they are the sweetest and most nutrient-dense of all the common varieties. The pigment responsible for their vibrant red hue, capsanthin, is developed during this final stage of maturity and is a powerful antioxidant. This extended maturation period also allows for a higher concentration of vitamin C and other beneficial compounds like beta-carotene. A single cup of chopped red capsicum can contain up to three times the amount of vitamin C found in a medium orange. This makes them an exceptionally potent dietary source for boosting immune health, aiding in wound healing, and supporting iron absorption.

Comparing Vitamin C Across Different Capsicum Colors

While red capsicums lead the pack, other colors also offer substantial health benefits. A side-by-side comparison highlights the significant differences in vitamin C concentration. This variation is a testament to the power of natural ripening and maturation. For maximum vitamin C intake, opting for red capsicums is the clear choice, but including a variety of colors in your diet ensures a broader range of nutrients and antioxidants.

Capsicum Vitamin C Comparison Table


Capsicum Color	Ripeness Stage	Vitamin C Content (per 100g)	Notes
Red	Fully ripe	~140-190 mg	Highest content, sweetest flavor, rich in beta-carotene and lycopene.
Yellow	Intermediate ripe	~120-135 mg	Sweeter than green, contains more vitamin C than green but less than red.
Orange	Intermediate ripe	Varies, typically between yellow and red	Sweet flavor, excellent source of vitamin A.
Green	Unripe	~80-120 mg	Least sweet and most bitter, good source of vitamin C but the lowest of the common colors.

Additional Nutritional Benefits by Color

Beyond vitamin C, each capsicum color offers a unique profile of nutrients:

Red Capsicums: These contain lycopene, an antioxidant also found in tomatoes, which is associated with cancer-fighting properties. Their high beta-carotene content also promotes excellent eye health.
Yellow and Orange Capsicums: These colors are rich in the carotenoids lutein and zeaxanthin, which are crucial for eye health and may help prevent age-related macular degeneration.
Green Capsicums: Though lower in vitamin C, they are still a good source of fiber and vitamin K. Their unique flavor makes them a staple in many savory dishes.

Cooking Methods and Retaining Vitamin C

Vitamin C is water-soluble and sensitive to heat and air exposure, meaning the way you prepare your capsicums can affect their nutritional value. To maximize vitamin C retention, opt for methods that involve minimal cooking or air exposure.

Tips for Maximizing Vitamin C Intake

Eat Raw: Slicing and eating raw capsicums in salads or as a snack with hummus is the best way to preserve their vitamin C content.
Lightly Sauté: Quickly sautéing capsicums over low heat can maintain much of their vitamin C, but prolonged cooking will cause a greater loss.
Avoid Boiling: Boiling capsicums can cause the water-soluble vitamin C to leach out into the water, resulting in significant loss.
Store Properly: Keep capsicums in a cool, dark place or in the refrigerator to slow the degradation of their vitamins.

Conclusion: Red is Best for Vitamin C, but All Capsicums are Healthy

For those specifically seeking the highest dose of vitamin C, red capsicums are the undisputed winner due to their full ripeness and prolonged maturation on the vine. However, this doesn't diminish the health benefits of other capsicum colors. A green capsicum, while having less vitamin C, still provides more than a medium orange. The ultimate takeaway for a balanced diet is to consume a variety of colorful fruits and vegetables. By incorporating different colored capsicums into your meals, you can enjoy a wider array of flavors and nutrients. To learn more about other foods high in vitamin C, the Cleveland Clinic offers an excellent resource on the topic.

Frequently Asked Questions

While red capsicums have the highest vitamin C and beta-carotene content, all colors are healthy and offer different nutrients. Including a variety of colors in your diet is the healthiest approach.

Yes, 'bell pepper' and 'capsicum' are two different names for the same sweet, mild-flavored vegetable, with 'capsicum' more common in countries like Australia, New Zealand, and India, and 'bell pepper' used in North America.

Yes. As they ripen, capsicums become sweeter. Green capsicums have a slightly bitter, less sweet flavor, while red, orange, and yellow varieties are progressively sweeter.

Cooking can reduce the vitamin C content, as it is a heat-sensitive and water-soluble vitamin. To minimize loss, it is best to eat them raw or use cooking methods with minimal heat exposure, like a light sauté.

A single red capsicum contains significantly more vitamin C than a medium-sized orange, sometimes providing three times the amount or more.

While green capsicums have less vitamin C than other colors, they are still an excellent source. A half cup of green pepper can provide a substantial portion of the daily recommended intake.

Red capsicums are more expensive because they are left on the vine longer to ripen fully, which increases the time and resources needed for cultivation.