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Catalog › Vegetables › Bell Pepper

Bell Pepper: Fiber Breakdown, Calories, and Daily Value

Plant fiber for comfortable digestion. Fiber profile, blood sugar, fullness, and sensible portions.

🌶️

🌿 1 medium bell pepper (~120 g / 4.2 oz)

Vegetables

🌿 Dietary Fiber

1 medium bell pepper (~120 g / 4.2 oz) 3.0 g

Soluble

0.72 g (24%)

Insoluble

2.28 g (76%)

Per 100g: 2.5 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 medium bell pepper (~120 g / 4.2 oz) 60.0 kcal

Per 100g: 50.0 kcal

Low calorie density: lots of water and fiber, little energy per bite.

⚡ Glycemic Index (GI)

1 medium bell pepper (~120 g / 4.2 oz) 15 (Low)

Per 100g: 15

Glycemic index 15: barely moves blood sugar; glycemic load for 100 g is under 0.5.

💡 Popular types and colors of bell pepper

Fiber is roughly 2.1-2.5 g per 100 g, but FODMAP sensitivity can vary by color

🟢 Green bell pepper: Crisper and less sweet; contains moderate fructans, so sensitive stomachs often do best with portions under 75 g.

🔴 Red bell pepper: Ripe and naturally sweet, packed with capsanthin and vitamin C; for effortless digestion, enjoy in 40–50 g servings raw or lightly roasted.

🟡 Yellow bell pepper: Sweet and exceptionally juicy; pair with healthy oils to boost carotenoid absorption.

✨ If your gut is comfortable, choose the color you like; if you have digestive sensitivity, watch portion size and try cooking it first.

⚡ Quick Fiber Calculator (Bell Pepper)

One click, no registration

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🟢 You ate 3.0 g of fiber — that is 10% of your daily norm (30 g)!

How Fiber and Nutrients in Bell Pepper Support Daily Wellness

How bell pepper helps with weight management

Bell pepper adds volume and water, helping fill your stomach, while pectin gently slows emptying. That can take the edge off hunger, but protein or healthy fats make fullness last longer.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

4.2 / 5 (high volume fullness; add protein or fats for longer satisfaction)

Caloric Density 50 kcal

Low calorie density

How bell pepper affects digestion

The insoluble fiber in the skin and ribs adds volume and supports regularity, but raw skin can irritate a sensitive stomach. Roasted or peeled pepper is usually gentler.

Stomach «Softness» Scale

Irritating 5 / 10 (raw pepper isn't for everyone; roasted is gentler) Ideal

GI Stimulation Score 🌿 Gentle gut rhythm Insoluble fiber adds volume and supports regularity, but if your gut is sensitive, cook it and peel the skin.

Feeding your microbiome and keeping blood sugar steady

🩸 Food for your microbiome
Good bacteria in the colon partly ferment soluble pectin and use it for energy.

🛡️ Gut support
Those microbes make helpful short-chain fatty acids, including butyrate, which feeds the gut lining and supports the barrier.

🌿 Blood-sugar buffer
Fiber and low digestible sugars slow glucose absorption: GI 15, glycemic load for 100 g under 0.5.

Prebiotic value

Fiber 2.5 g Pectin 0.6 g

Feeds friendly bacteria

Glycemic buffer 🛡️ Blood-sugar buffer: GI 15, GL < 0.5 No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Bell Pepper

🥗 Raw form

Fresh product (maximum enzymes)

Intact structure: Undamaged plant cells need more chewing.
Vitamin complex: Raw pepper has more vitamin C and antioxidants, some of which are lost with heat.
Slow breakdown: Pepper digests gradually and can help you feel full longer.

🔥 Thermal processing

After cooking

Softer cell walls: Cell walls and skin soften, so pepper is easier to digest.
Better nutrient access: Heat releases capsanthin and beta-carotene, making them easier for your body to use.
Easier to enjoy: Roasted or peeled pepper works well when raw pepper causes discomfort.

Culinary Constructor & Alternatives

Best Food Combinations with Bell Pepper

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Cozy Dinner

Bell Peppers Stuffed with Lentils and Rice

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Bell Pepper Ingredient

+3.0 g

🍲

Lentils Ingredient

+11.85 g

🍚

Rice Ingredient

+0.6 g

🟢 Total in plate: 15.4 g of fiber (51% of norm)

💡 Quick prep: Roast bell peppers stuffed with cooked lentils and rice plus herbs. It delivers fiber and protein without feeling heavy before bed.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥗 Beet 2.8 g / 100g 🥦 Broccoli 2.6 g / 100g 🥕 Carrot 2.8 g / 100g 🥦 Cauliflower 2.0 g / 100g