Immune & Recovery
Green Peppers
The unripe form of bell pepper, milder and slightly bitter, but still a solid source of vitamin C.
Immunity
Detox
Vision
Serving
1 medium (119g)
Calories Per Serving
24
Key nutrients
Vitamin C, vitamin K, fiber
Nutrient density
258
Why it’s worth eating
Green peppers are high in vitamins C and B6, and dietary fiber. They support immune health and add crisp flavor to salads, stir-fries, or as a snack with hummus.
What you may notice
Cold/flu frequency
Digestive comfort
Markers worth tracking
Vitamin C status
Vitamin K and INR status
How to eat it
Eat raw or lightly cooked to preserve vitamin C, which degrades with prolonged heat.
Pairs well with
Iron-rich foods (beans, leafy greens), vitamin C improves absorption of non-heme iron
Healthy fats, helps absorb the fat-soluble carotenoids present in smaller amounts
Storage
Refrigerate in the crisper drawer; whole peppers keep for 1-2 weeks.
The numbers, per 1 medium (119g)
7%
Vitamin K
2%
Vitamin A
106%
Vitamin C
1%
Calcium
2%
Iron
3%
Magnesium
4%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.0g
Peppers, sweet, green, raw (FDC 170427)
Evidence
D
HONEST FLAG: the unripe stage of the same plant as red bell pepper, with roughly half the vitamin C and far less beta-carotene. No whole-food clinical outcome trials.
Study dose vs. serving
Green is the unripe stage: less vitamin C, minimal capsanthin and lycopene, which develop only on ripening.
USDA FoodData Central. Same species (Capsicum annuum), harvested before ripening.
Use caution if
You have a nightshade sensitivity, bell peppers are part of the nightshade family
You have acid reflux, some people find peppers worsen symptoms
Details
Type
Fruits & Veg
Season
Field peppers late summer; greenhouse year-round
Forms
Fresh, frozen, roasted
Price
Budget
Bioactive
Vitamin C (lower than red); minimal carotenoid pigment
Heat stable
Partial - vitamin C is heat-labile
Watch
Contains effectively no capsaicin. Nightshade inflammation claim is unsupported.
Reliability
3 / 5
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