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Bell peppers

Colorful vegetable with lots of vitamin C and few calories

Wiki about bell pepper Nutri-Score A Vegan Yes Gluten-free Yes Lactose-free Yes Nut-free Yes
NUTRITION / 100 g
31 kcal 1.0 g Protein 6.0 g Kohlenhydrate 0.3 g Fett

Introduction

Red and yellow bell peppers
Bell peppers, for me, a 35-year-old editor from Europe, are among the most versatile ingredients in modern and traditional cuisine. They shine in red, yellow, orange and green, give off a delicate, sometimes sweetish scent and — depending on the variety — bring either a gentle freshness or a spicy depth to countless recipes. Since my first cooking attempts in the student dormitory, bell peppers have accompanied me through all seasons, and the more I learn about them, the more I appreciate their culinary possibilities. In my family they are a classic in soups, salads and one-pan dishes, while a colleague of mine swears he doesn't spend a Sunday without a baking tray full of roasted peppers and red onions.

Botanically, bell peppers belong to the genus Capsicum and are closely related to chilis. The difference often lies in heat and aroma: classic vegetable peppers are mild, juicy and crisp, while hot varieties contain capsaicin, which causes a burning sensation. Interestingly, green peppers are simply unripe fruits that — depending on the variety — later turn yellow, orange or red. As they ripen, sweetness and aroma intensify, making them ideal for braised dishes or raw as mild, fruity accents. A nutritionist friend of mine constantly reminds me that red peppers are particularly rich in vitamin C and can even surpass citrus fruits.

The culinary range of bell peppers is impressive. In Mediterranean cuisines they appear in antipasti, ratatouille and stuffed preparations with rice, minced meat or lentils. In Central Europe they are known from hearty braises, goulash and piquant salads. In Levantine cuisine they appear in dips like muhammara or lightly grilled in mezze selections. On a visit to Budapest I learned how peppers shape national identity: whether mild, sweet or hot — powdered pepper and fresh pods determine the character of many dishes. A travel acquaintance from Spain raved about pisto, a kind of Spanish ratatouille in which peppers, alongside tomatoes and courgettes, shine.

Those who buy bell peppers should pay attention to selecting them carefully

Availability & types

Availability and types of bell peppers

Bell peppers are colorful, crunchy fruits that belong to the nightshade family — like tomatoes and potatoes. Their "family" is scientifically called Capsicum. They originate from Central and South America. Many centuries ago the Maya and Aztecs already cultivated different pepper types. Only through seafarers did pepper seeds reach Europe, where the plants spread in warm regions such as Spain, Hungary and Italy. Today bell peppers are grown worldwide, especially where it is sunny and frost-free. For you in the supermarket this means: peppers are available almost year-round.

Seasonal availability:
- Spring to autumn (main season in Europe): During this time many peppers come from regional or European cultivation, for example from Germany (summer), the Netherlands, Spain and Hungary. They are often particularly fresh, flavorful and inexpensive.
- Winter: When it is cold here, peppers usually come from warmer countries such as Spain, Morocco, Israel or Turkey. Thanks to greenhouses and imports they are still well available, though sometimes a bit more expensive.

Origin and cultivation methods:
- Open-field cultivation: Peppers grow outdoors in fields. They receive a lot of sun, which can intensify flavor. The season is limited and strongly weather-dependent.
- Greenhouse cultivation: Temperature, light and humidity are controlled here. This allows a longer harvest period and stable quality. Modern greenhouses save water and energy; some even use beneficial organisms against pests instead of chemicals.
- Organic cultivation: Peppers from organic farming avoid certain synthetic pesticides and rely on natural methods for plant care. They are often somewhat more expensive, but for many people an environmentally friendly choice.

Types, varieties and variants

Peppers come in many shapes, colors and flavor profiles. They can be roughly divided into sweet bell peppers (mild), pointed peppers (usually sweeter) and

Details & nutrition

Property Value
Unit g
Average weight per piece 180
Calories per 100 31
Protein per 100 1.0
Carbohydrates per 100 6.0
Sugar per 100 4.2
Fat per 100 0.3
Saturated fat per 100 0.05
Monounsaturated fat 0.02
Polyunsaturated fat 0.10
Fiber per 100 2.1
Vitamin C (mg) per 100 120
Vitamin D (IU) per 100 0
Calcium (mg) per 100 10
Iron (mg) per 100 0.5
Nutri-Score A
CO₂ footprint 0.4 kg CO2e/kg
Origin Mostly Spain, the Netherlands or regional greenhouses
Gluten-free Yes
Lactose-free Yes
Nut-free Yes
Vegan Yes
Note Values refer to raw red/yellow peppers; nutritional values may vary slightly depending on variety and ripeness.

Technical & scientific information

Bell peppers (Capsicum annuum) are fruit vegetables classified within the nightshade family (Solanaceae), whose morphological, chemical and agronomic properties enable broad culinary and industrial use. They are characterized by a diverse fruit morphology ranging from blocky and elongated to conical shapes, as well as a wide spectrum of colors (green, yellow, orange, red, violet to brown) attributable to different pigment profiles and ripening stages. Unlike hot chilis, classic bell peppers are generally devoid of capsaicin or contain only traces; lack of pungency often results from mutations in the capsaicin biosynthetic pathway or selective breeding.

Botanically, peppers develop from a five-parted flower with fused petals that is fertilized by self- or cross-pollination. The fruit is a multi-seeded berry with a central placenta to which the seeds are attached. During ripening a complex metabolic reprogramming occurs: chlorophyll is broken down while carotenoids such as capsanthin, capsorubin, beta-carotene and lutein accumulate. This process is modulated by ripening regulators, including ethylene-independent signaling pathways, since peppers are considered non-climacteric fruits.

The chemical composition of peppers is characterized by a high water content (typically 90–93 %) and relatively low energy density. The carbohydrate fraction is dominated by free sugars such as glucose and fructose, which contribute to sensory sweetness. Fibers (particularly pectins and hemicelluloses) promote texture and nutritional value. The vitamin profile is notable: ascorbic acid (vitamin C) is present in high concentrations in red fruits; there are also vitamin A precursors (carotenoids), vitamin E (tocopherols) and B vitamins in moderate amounts. Mineral-wise potassium, magnesium and small amounts of iron and trace elements are relevant. The secondary metabolite profile includes flavonoids (e.g. querc

Wiki entry for: bell pepper
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