Which Color is the Healthiest Bell Pepper?

November 3, 2025 •

3 min read

A single red bell pepper provides 169% of the Reference Daily Intake (RDI) for vitamin C, making it one of the richest dietary sources of this essential nutrient. When it comes to determining which color is the healthiest bell pepper, the short answer is that the red, fully ripened version takes the lead in overall nutritional value.

Quick Summary

As bell peppers ripen from green to red, their nutritional profile changes, with red peppers boasting the highest levels of vitamins A and C and powerful antioxidants like lycopene and capsanthin, offering superior health benefits.

Key Points

Red is most nutritious: The red bell pepper is the healthiest due to its higher levels of vitamin A, vitamin C, and antioxidants from being fully ripened.
Green peppers are unripe: Green bell peppers are harvested earliest, making them less sweet and lower in some vitamins compared to their more mature counterparts.
Nutrients increase with ripeness: As a bell pepper changes from green to yellow, orange, and finally red, its sugar, vitamin, and antioxidant content rises.
Yellow and orange are balanced: These colors offer a moderate sweetness and valuable nutrients like lutein and zeaxanthin, which are great for eye health.
Eat the rainbow: The best strategy is to consume a mix of all bell pepper colors to get a wide spectrum of different vitamins, minerals, and phytonutrients.
Different colors, different antioxidants: Each color contains unique antioxidants; for example, red has lycopene and capsanthin, while green contains lutein.

The Bell Pepper Rainbow: A Ripening Journey

Bell peppers, scientifically known as Capsicum annuum, start green and mature to yellow, orange, and finally, red. This ripening process changes their flavor, sweetness, and nutritional value. Green bell peppers are harvested first, resulting in a grassy, slightly bitter taste and fewer nutrients. As they ripen and change color, they become sweeter and gain significant vitamins and antioxidants.

The Nutritional Showdown: Green vs. Red

While all bell peppers are nutritious, the difference between green (least ripe) and red (most ripe) is notable. Ripening increases nutrient content. Red bell peppers, being fully ripe, offer the highest levels of beneficial compounds.

Vitamin C: Red bell peppers contain significantly more vitamin C than green. A medium red pepper can provide up to 169% of the RDI, while green peppers provide less.
Vitamin A: Red peppers also have much higher beta-carotene, converted to vitamin A. Some sources say red peppers can have up to 11 times more beta-carotene than green.
Antioxidants: The color change reflects increasing antioxidants. Red peppers are rich in lycopene and capsanthin, while green have lutein and zeaxanthin, though in lower amounts.

What About Yellow and Orange Peppers?

Yellow and orange bell peppers are a middle ground in ripening and nutrition. They are sweeter than green but not as sweet or nutrient-dense as red. However, they have unique antioxidants. Yellow peppers are high in violaxanthin, and both yellow and orange have more lutein and zeaxanthin, good for eye health. Eating a mix of colors provides a wider range of phytonutrients.

Comparison of Bell Pepper Nutritional Content (per 100g raw)


Nutrient	Green Bell Pepper	Yellow Bell Pepper	Red Bell Pepper
Calories	15 Kcal	23 Kcal	21 Kcal
Vitamin C	80 mg	184 mg	127.7 mg (varies)
Beta-Carotene (Vit A)	18 mcg	< 18 mcg	157 mcg
Key Antioxidants	Lutein, Zeaxanthin	Violaxanthin, Lutein	Capsanthin, Lycopene
Flavor	Grassy, slightly bitter	Mildly sweet, fruity	Sweet, rich, fruity

Note: Nutritional values can vary. While some sources suggest yellow has the most Vitamin C, red generally offers the most comprehensive nutrient profile, especially antioxidants.

The Health Benefits by Color

All bell peppers are healthy, but benefits vary by color and antioxidants.

Red Bell Peppers: High vitamin A, C, and lycopene provide antioxidants and anti-inflammatory effects. This supports immunity, improves skin via collagen, and may protect against heart disease and cancer. Carotenoids also benefit eye health and prevent macular degeneration.
Yellow and Orange Bell Peppers: Good for vitamin C and high in lutein and zeaxanthin for healthy vision. Orange peppers also have beta-cryptoxanthin.
Green Bell Peppers: Though less sweet and lower in some vitamins, green peppers offer vitamin C, vitamin K, and fiber. Their phenolic compounds have potential health benefits, and their firm texture works well in cooking. Their skin can be harder to digest for some.

Conclusion: A Rainbow for Optimal Health

While red bell peppers are generally considered the healthiest due to their higher vitamins and antioxidants, all colors are very nutritious. Eating a variety of colors is the best way to get a full range of vitamins, minerals, and phytonutrients. The color difference reflects ripeness, and the full spectrum provides diverse compounds for health and wellness. Culinary preference plays a role too—green for savory cooked dishes, and red, yellow, or orange for sweetness in raw or roasted forms. Any bell pepper is a healthy addition to your diet. For more on nutrient profiles and benefits, see {Link: Healthline https://www.healthline.com/nutrition/foods/bell-peppers}.

Cooking Recommendations by Bell Pepper Color

For advice on how to best prepare different colored bell peppers to maximize nutrient retention and flavor, see {Link: greatfarmer.com.vn https://greatfarmer.com.vn/popular-of-bell-peppers-red-yellow-and-green/}.

Frequently Asked Questions

Green and red bell peppers are the same fruit at different ripeness stages. Green peppers are unripe with a bitter flavor, while red peppers are fully mature with a sweeter taste and more nutrients.

Yes, red bell peppers have significantly more vitamin C than green ones. A medium red pepper can provide over 150% of your daily needs, much more than green varieties.

Yes, green bell peppers are still healthy. While lower in some vitamins, they provide good amounts of vitamin C, vitamin K, and fiber. They also have different antioxidants, making them valuable in a healthy diet.

Red bell peppers cost more because they need more time on the vine to ripen fully, increasing cultivation time and resources before harvest and sale.

Yes, cooking can impact nutrients. Vitamin C is heat-sensitive, so raw peppers offer the most. Cooking can improve the absorption of some antioxidants like carotenoids. Eating both raw and cooked is beneficial.

All bell peppers are good, but yellow and red have high levels of lutein and zeaxanthin. These help protect the retina and may reduce the risk of age-related macular degeneration.

Add different bell peppers by using green in stir-fries, yellow or orange in salads for sweetness, and red for roasting or sauces. Mixing colors is visually appealing and ensures a wider range of nutrients.