Calorie Content in Peppers? Peppers in Relation to Cancer and Obesity
Tomasz Jankowski
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Diets Premium Expert • 23.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tomasz Jankowski | min read 3 min | Scientifically reviewed by a clinical dietitian 23.03.2026 |
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Key Takeaways
Peppers are the most popular vegetable among Poles. In stores, one can often find peppers in red, yellow, orange, and green. Apart from sweet varieties, there are also hot ones containing considerable amounts of capsaicin. Peppers represent a true vitamin explosion and should be included in the daily diet.
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Nutritional Value
Pepper is a low-calorie product with a high water content of 91%. Due to its high fiber content (2 g/100 g), it is recommended for people who are on a reduction diet or have digestive problems. Pepper contains minerals such as potassium, calcium, phosphorus, and magnesium. The vegetable is a treasure trove of vitamins A, E, and C and vitamins B. Nutritional value per 100 g of product: - Calories: 32 kcal, - Protein: 1.3 g, - Fat: 0.5 g, - Carbohydrates: 6.6 g, - Fiber: 2 g. Macro- and micronutrients: - Sodium: 3 mg, - Potassium: 255 mg, - Calcium: 13 mg, - Phosphorus: 31 mg, - Magnesium: 11 mg, - Iron: 0.6 mg, - Zinc: 0.26 mg, - Copper: 0.08 mg, - Manganese: 0.1 mg, - Iodine: 1 µg. Vitamins: - Vitamin A: 528 µg, - Vitamin E: 2.9 mg, - Thiamine: 0.04 mg, - Riboflavin: 0.12 mg, - Niacin: 1.6 mg, - Vitamin B6: 0.45 mg, - Folate: 52 µg, - Vitamin C: 144 mg.
Vitamin blast in pepper
Pepper contains substantial quantities of beta-carotene, which impacts the visual organ. The fat-soluble vitamin A also influences the normal development of the fetus, the functioning of the immune system, and the skin condition. Therefore, it is crucial to remember to always consume pepper alongside healthy fats. Vitamin C bolsters immunity and facilitates the absorption of iron, which is vital for individuals suffering from anemia.
Capsaicin along with its salts and esters
The compound known as capsaicin, present in peppers, is renowned for its anti-inflammatory and analgesic properties. It can be utilized in the treatment of pain associated with arthritis or diabetic neuropathy, as well as postoperative discomfort. Research indicates that the consumption of capsaicin can prevent the formation of stomach ulcers or assist in their treatment. Recent studies suggest that capsaicin may enhance the efficacy of sorafenib, a medication employed in the treatment of liver cancer. Furthermore, individuals who consume meals containing hot peppers at least five times a week may exhibit elevated levels of high-density lipoprotein (HDL), commonly referred to as good cholesterol. Additional research indicates that capsaicin can be beneficial in the management of diabetes by reducing blood glucose levels.
Peppers in the battle against cancer and obesity prevention
There is some evidence to suggest that the pectin polysaccharides found in green peppers may play a significant role in fighting breast cancer. Studies from 2018 have shown that taking supplements from this vegetable can aid in reducing tumor blood supply. Furthermore, it is believed that chili pepper can contribute to maintaining a healthy weight and preventing obesity.
Applications of pepper in cooking
Raw pepper is an excellent ingredient for creating salads and healthy low-calorie snacks. To emphasize its flavor, it is recommended to bake it in an oven or grill. It can also be used to make a wide variety of dishes, such as soups, goulash, or Balkan sauce. Pepper can also be stuffed with meat or grains. Do not forget about spices. Store shelves offer a wide selection of various ground pepper varieties - sweet, hot, and smoked.
mgr Tomasz Jankowski
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