Red bell peppers contain more vitamin C per gram than oranges — they are one of the highest sources in any common food. They also provide beta-carotene, capsanthin (the red pigment), vitamin B6, and folate, all for very few calories.
Eating raw or lightly cooked preserves vitamin C, which is heat-sensitive; pair with iron-rich plant foods to maximise non-haem iron absorption.
Where Pepper, capsicum, red, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 216 mg | 11% | |
| Vitamin C | 126 mg | 158% | |
| Vitamin A (RE) | 97.0 µg | 14% | |
| Folate | 75.0 µg | 38% | |
| Chloride | 48.0 mg | 6% | |
| Phosphorus | 23.0 mg | 3% | |
| Magnesium | 11.0 mg | 3% | |
| Calcium | 7.00 mg | 1% | |
| Vitamin K | 1.60 µg | 1% | |
| Vitamin E (alpha-TE) | 0.890 mg | 7% | |
| Niacin equivalents (NE) | 0.600 mg | 4% | |
| Niacin (B3) | 0.500 mg | 3% | |
| Iron | 0.390 mg | 3% | |
| Pantothenic Acid (B5) | 0.270 mg | 5% | |
| Vitamin B6 | 0.230 mg | 16% | |
| Zinc | 0.200 mg | 2% | |
| Manganese | 0.120 mg | 6% | |
| Thiamin (B1) | 0.070 mg | 6% | |
| Riboflavin (B2) | 0.060 mg | 4% | |
| Copper | 0.050 mg | 5% | |
| Selenium | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 3.00 µg | 2% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 2.20 g | — | |
| Glucose (dextrose) | 2.00 g | — | |
| Sucrose | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 544 µg | — | |
| Biotin (Vitamin B7) | 3.30 µg | 7% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →