What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 medium red bell pepper, raw (119 g)
Sugars5 g4%
Fibre2.5 g2%
Protein1.2 g1%
Other110.3 g93%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Bell Pepper is a vegetable used for exceptional vitamin c density (~170% rda per pepper). NutriDex grades the human evidence as Moderate. Red bell pepper is among the most vitamin-C-dense common vegetables, with a single medium pepper supplying roughly 150 mg (about 170% of the adult RDA) plus provitamin-A carotenoids, vitamin B6 and folate. The strongest human evidence relates to its signature nutrient, vitamin C: pooled randomized trials show modest blood-pressure lowering, and large prospective cohorts link higher dietary and circulating vitamin C to lower cardiovascular and stroke mortality. Evidence specific to the Capsicum genus (chili/capsaicin trials) is more preliminary and heterogeneous, and bell peppers themselves are sweet and non-pungent, so most of the rigorous data is for the vitamin and carotenoid content rather than capsaicin.
Purported Benefits
✓Exceptional vitamin C density (~170% RDA per pepper)
✓Modest blood-pressure lowering via vitamin C
✓Associated with lower stroke and cardiovascular mortality
✓Provitamin-A carotenoids for eye and skin health
✓Very low calorie, high water and fiber
Dosing & Compounds
Typical Dose
Standard serving: 1 medium red bell pepper, raw (119 g). Eat whole (with skin where edible); favour whole fruit over juice.
Active Compounds
vitamin C (ascorbic acid)capsanthinbeta-caroteneluteinzeaxanthinquercetinluteolin
Safety & Cautions
⚠
Generally very safe and well tolerated. Bell peppers are nightshades (Solanaceae) and contain trace solanine-type alkaloids, but at negligible levels; some people report digestive discomfort or report nightshade sensitivity. Raw peppers are a moderate source of fructose and can trigger symptoms in people with FODMAP sensitivity or IBS. Birch-pollen-allergic individuals may experience oral allergy syndrome. Vitamin K content is low, so no meaningful warfarin interaction. Educational only — always check with your doctor or pharmacist before combining Bell Pepper with any medicine.
Bell Pepper is most often taken for Exceptional vitamin C density (~170% RDA per pepper), Modest blood-pressure lowering via vitamin C, Associated with lower stroke and cardiovascular mortality, Provitamin-A carotenoids for eye and skin health. A vitamin-C powerhouse — one red pepper delivers nearly double a full day's vitamin C for just 31 calories.
Does Bell Pepper work — what does the evidence say?
Moderate evidence. Several controlled trials; effects real but modest or context-dependent. Red bell pepper is among the most vitamin-C-dense common vegetables, with a single medium pepper supplying roughly 150 mg (about 170% of the adult RDA) plus provitamin-A carotenoids, vitamin B6 and folate. The strongest human evidence relates to its signature nutrient, vitamin C: pooled randomized trials show modest blood-pressure lowering, and large prospective cohorts link higher dietary and circulating vitamin C to lower cardiovascular and stroke mortality. Evidence specific to the Capsicum genus (chili/capsaicin trials) is more preliminary and heterogeneous, and bell peppers themselves are sweet and non-pungent, so most of the rigorous data is for the vitamin and carotenoid content rather than capsaicin.
What is the typical dose of Bell Pepper?
Standard serving: 1 medium red bell pepper, raw (119 g). Eat whole (with skin where edible); favour whole fruit over juice.
Is Bell Pepper safe? Any cautions or side effects?
Generally very safe and well tolerated. Bell peppers are nightshades (Solanaceae) and contain trace solanine-type alkaloids, but at negligible levels; some people report digestive discomfort or report nightshade sensitivity. Raw peppers are a moderate source of fructose and can trigger symptoms in people with FODMAP sensitivity or IBS. Birch-pollen-allergic individuals may experience oral allergy syndrome. Vitamin K content is low, so no meaningful warfarin interaction.
How many studies support Bell Pepper?
NutriDex cites 9 sources for Bell Pepper, graded "Moderate".
Cite this page
APA
Peh, D. (2026). Bell Pepper: Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/bell-pepper
BibTeX
@misc{nutridex_bell_pepper,
author = {Peh, Daryl},
title = {Bell Pepper: Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/bell-pepper},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.