Which Pepper Is High in Vitamin A? Exploring the Top Contenders

November 20, 2025 •

2 min read

A single, raw red bell pepper can provide a significant portion of your daily vitamin A needs. So, which pepper is high in vitamin A? The answer lies in the rich, vibrant colors of fully ripened peppers, with red bell peppers consistently topping the charts for their beta-carotene content.

Quick Summary

Red bell peppers are exceptionally high in vitamin A, primarily due to their beta-carotene content, which increases as they ripen from green to red.

Key Points

Red Bell Peppers: The highest vitamin A content is found in fully ripened red bell peppers due to their high beta-carotene concentration.
Color Matters: The color of a bell pepper indicates its ripeness, with the vitamin A content increasing significantly as it ripens from green to red.
Immune and Vision Support: The vitamin A derived from peppers is vital for maintaining healthy vision, robust immune function, and skin health.
Other High-A Peppers: In addition to red bell peppers, red chili peppers also contain high amounts of vitamin A.
Antioxidant Power: The beta-carotene in peppers acts as a powerful antioxidant, protecting cells from damage caused by oxidative stress.
Cooking preserves nutrients: While roasting may reduce some water-soluble vitamins, the fat-soluble vitamin A remains stable, allowing for versatile and healthy preparations.

The King of Vitamin A: The Red Bell Pepper

When asking which pepper is high in vitamin A, the red bell pepper is a top contender. As a green bell pepper ripens, it changes color to yellow, orange, and eventually red, which is associated with increased nutrient density and higher beta-carotene levels. Beta-carotene is an antioxidant that the body converts into vitamin A. Red bell peppers can contain significantly more beta-carotene than green ones. Their sweetness also indicates ripeness and nutritional maturity, making them a nutritious and delicious option raw, roasted, or cooked.

Comparing Different Pepper Colors for Vitamin A Content

Bell peppers offer nutritional value, but vitamin A content varies with color and ripeness level. As a green bell pepper ripens through yellow and orange to red, its vitamin A and vitamin C levels increase, becoming sweetest and most nutrient-dense when red. Green bell peppers have the lowest vitamin A.

The Health Benefits of Vitamin A from Peppers

Vitamin A from peppers supports eye health, immune function, and skin health. Beta-carotene is an antioxidant.

Beyond Bell Peppers: What About Chili Peppers?

Some chili peppers, particularly red ones, are also high in vitamin A and contain capsaicin. Green chilies generally contain less.

How to Maximize Your Vitamin A Intake with Peppers

Eating peppers raw, roasted, or cooked helps preserve their vitamin A content.

Comparison Table: Vitamin A Content in Bell Peppers


Bell Pepper Color	Ripeness Level	Beta-Carotene & Vitamin A	Flavor Profile
Red	Fully Ripe	Highest content	Sweetest, most fruity
Orange	Semi-Ripe	Good content	Sweet and mild
Yellow	Semi-Ripe	Moderate content	Sweet and mild
Green	Unripe	Lowest content	Bitter, less sweet

The Takeaway

Red bell peppers are a superior choice for increasing vitamin A intake due to their high beta-carotene content. Choosing ripe, colorful peppers ensures a potent dose of this essential vitamin and other antioxidants. While all peppers have benefits, red and orange varieties offer the most significant nutritional value.

Conclusion

For dietary vitamin A from peppers, fully ripened red varieties are key. Red bell peppers and red chili peppers have significantly more beta-carotene than green types, supporting vision, immune function, and skin health. Incorporating these vibrant peppers is an easy way to add flavor and health benefits to meals.

More Resources

For additional detailed information on the health benefits of beta-carotene, you can explore resources from the National Institutes of Health.

Frequently Asked Questions

Red bell peppers are the healthiest for vitamin A because they are the ripest and contain the highest concentration of beta-carotene, which the body converts into vitamin A.

No, cooking does not significantly destroy the vitamin A in peppers. While some water-soluble vitamins like vitamin C may be slightly reduced, the fat-soluble beta-carotene that the body converts to vitamin A is well-preserved.

Yes, red chili peppers are also a good source of vitamin A. They contain high levels of beta-carotene and other antioxidants, but since they are consumed in smaller amounts, their contribution is less significant than a large bell pepper.

Beta-carotene is a powerful antioxidant and a precursor to vitamin A. The human body is capable of converting beta-carotene into the active form of vitamin A, making it an important source of this nutrient.

A medium-sized red bell pepper provides a significant portion of the Daily Value for vitamin A. Some sources state a half-cup provides about 47% of the daily recommended intake.

Yes, green bell peppers are simply unripe red bell peppers. If left on the vine, they continue to ripen and eventually turn red, developing a sweeter flavor and higher vitamin content.

While peppers are an excellent source of vitamin A, a balanced diet including a variety of fruits and vegetables is recommended to meet all nutritional needs. However, adding red peppers regularly can significantly boost your intake.