1 serving (100 grams) contains 40 calories, 1.2 grams of protein, 0.2 grams of fat, and 9.0 grams of carbohydrates.
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Nutrition Information
Calories |
59.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6.0 mg | 0% | |
| Total Carbohydrates | 13.4 g | 4% | |
| Dietary Fiber | 3.7 g | 13% | |
| Sugars | 8.2 g | ||
| protein | 1.8 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 14.9 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 298.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bell peppers and onions
Bell peppers and onions are widely used vegetables in various cuisines, notably Mediterranean, Latin American, and Asian dishes. Bell peppers, scientifically known as Capsicum annum, are native to the Americas and are available in multiple colors such as green, yellow, red, and orange. Onions, Allium cepa, are thought to have originated in Central Asia and are a staple ingredient in countless savory dishes. Bell peppers provide an excellent source of vitamin C, vitamin A, and fiber, while onions contribute vitamin C, vitamin B6, antioxidants, and sulfur compounds. Together, they create a nutrient-rich pairing that is low in calories and ideal for balanced diets. They are commonly sautéed or grilled, adding depth of flavor to meals.
Health Benefits
- Boosts immune system: Bell peppers contain high levels of vitamin C (one medium pepper provides over 150% of the daily value), which supports immunity and collagen formation.
- Improves heart health: Onions contain antioxidant flavonoids, such as quercetin, which help reduce inflammation and lower the risk of heart disease.
- Supports digestion: Both bell peppers and onions are rich in dietary fiber, which promotes healthy bowel movements and gut health.
Dietary Considerations
Selection and Storage
Store bell peppers in the refrigerator's crisper drawer to preserve freshness for up to 1 week; onions should be kept in a cool, dry, and dark place to extend their shelf life up to 1 month. Avoid refrigeration for whole onions to prevent moisture and mold.
Common Questions About Bell peppers and onions Nutrition
Are bell peppers and onions high in protein?
Bell peppers and onions are not high in protein; they are primarily carbohydrate-based vegetables. Bell peppers provide about 1 gram of protein per 100 grams, while onions have slightly less than 1 gram per 100 grams. They are better sources of vitamins and fiber rather than protein.
Can I eat bell peppers and onions on a keto diet?
Yes, bell peppers and onions are keto-friendly in moderate amounts due to their relatively low net carb content. Bell peppers contain around 3-4 grams of net carbs per 100 grams, while onions have slightly higher carbs at around 8 grams per 100 grams. Since onions can add up quickly, it’s best to use them sparingly on a keto diet.
What are the health benefits of eating bell peppers and onions?
Bell peppers are rich in vitamin C, providing over 150% of the daily recommended intake per 100 grams. They also offer antioxidants like beta-carotene, which support immune health. Onions contain compounds like quercetin that have anti-inflammatory and antioxidant properties. Both support heart health and immunity.
What is the recommended serving size for bell peppers and onions?
A typical serving size for bell peppers is about 1 medium pepper (approximately 120 grams), while for onions, it's about half a medium onion (approximately 50 grams). These portions provide balanced nutrition without excessive calories or carbohydrates.
How do bell peppers compare to onions in terms of nutrition?
Bell peppers are lower in calories (about 30 per 100 grams) compared to onions (about 40 calories per 100 grams) and are significantly richer in vitamin C and beta-carotene. Onions, however, contain slightly more carbohydrates, natural sugars, and beneficial compounds like quercetin. Both pair well but have different nutritional focuses.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
