Know what’s on your plate
Pepper
Calories & nutrition facts
for use on a sandwich
Nutrition facts
Per 100 g% DV- Calories 27 kcal —
- Protein 0.8 g 2%
- Carbohydrate 4.7 g 2%
- Fat 0.1 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1 g 4%
- Sugars 3.3 g —
- Sodium 0 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 88 µg 10%
- Vitamin C 121 mg 134%
- Vitamin D 0 µg 0%
- Vitamin E 0.98 mg 7%
- Vitamin K 6.2 µg 5%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 0.83 mg 5%
- Vitamin B6 0.28 mg 16%
- Folate (B9) 34 µg 9%
- Vitamin B12 0 µg 0%
- Choline 5.6 mg 1%
Minerals
- Calcium 6 mg 0%
- Iron 0.27 mg 2%
- Magnesium 10 mg 2%
- Phosphorus 22 mg 2%
- Potassium 188 mg 4%
- Zinc 0.16 mg 1%
- Copper 0.05 mg 5%
- Selenium 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 27 | 0.8 g | 4.7 g | 0.1 g |
| 1 × Guideline amount on large sandwich | 20 g | 5 | 0.2 g | 0.9 g | 0 g |
| 1 × Guideline amount on regular sandwich | 10 g | 3 | 0.1 g | 0.5 g | 0 g |
| 2 × Guideline amount on large sandwich | 40 g | 11 | 0.3 g | 1.9 g | 0 g |
| ½ × Guideline amount on large sandwich | 10 g | 3 | 0.1 g | 0.5 g | 0 g |
| 3 × Guideline amount on large sandwich | 60 g | 16 | 0.5 g | 2.8 g | 0.1 g |
| 4 × Guideline amount on large sandwich | 80 g | 22 | 0.6 g | 3.8 g | 0.1 g |
Similar foods
Questions about Pepper
How do you roast a pepper and remove its skin?
Halve the pepper and remove the stalk, seeds and white ribs. Roast cut-side down at 220 °C for about 20–25 minutes, until the skin is blistered and blackened; cover it for 10 minutes, then peel the loosened skin.
How can you tell if a pepper is fresh when buying it?
Choose one with taut, glossy skin, a firm feel and a fresh-looking stalk. Avoid peppers with soft patches, wrinkles or damp, mouldy spots.
How should you store peppers?
Keep whole peppers dry in the fridge’s vegetable drawer and use them within about a week. Once cut, wrap or seal the pieces and refrigerate them; use within a few days.
Can you freeze peppers?
Yes. Remove the stalk, seeds and ribs, slice or dice the pepper, and freeze the pieces in a sealed bag. They can go straight from frozen into soups, stews and stir-fries, though thawed pepper is softer and less crisp.
What dishes can you make with peppers?
Use them in ratatouille, fajitas, shakshuka and vegetable stir-fries, or stuff and bake them with rice, grains or minced meat. Roasted peppers are also good in sandwiches, salads and sauces.
What can you use instead of pepper in a recipe?
For a similar sweet, juicy crunch, use another colour of sweet pepper. In cooked dishes, courgette or aubergine can replace its bulk, but neither gives the same crispness or flavour.
Is a pepper a fruit or a vegetable?
Botanically, a pepper is a fruit: it develops from a flower and contains seeds. In cooking, it is treated as a vegetable.
Source: FNDDS (USDA) 89902050 · per 100 g · carbohydrate per EU label, fibre excluded
