Sweet Mini Peppers Nutrition: What’s Inside the Tiny, Colorful Snack?
Sweet mini peppers—often called mini bell peppers—are a vibrant addition to salads, stir‑fries, and snack plates. Their crisp texture and mild sweetness make them a favorite for both raw and cooked dishes. Beyond flavor, these petite vegetables pack a surprising nutritional punch. Below we break down the nutrients, health‑supporting compounds, and practical ways to enjoy them, especially in the popular stuffed mini pepper preparation.
Basic Nutrient Profile (Per 100 g, Raw)
- Calories: 27 kcal
- Protein: 1.0 g
- Fat: 0.2 g
- Carbohydrates: 6.0 g
- Fiber: 2.1 g
- Sugar: 4.2 g
The low calorie count combined with a respectable amount of dietary fiber makes mini peppers an excellent choice for weight‑conscious eating.
Vitamins That Shine
Mini peppers are especially rich in water‑soluble vitamins, which are sensitive to heat but remain abundant when the peppers are eaten raw or lightly cooked.
- Vitamin C: 80–120 mg (about 90 % of the Daily Value). This antioxidant supports collagen formation and immune function.
- Vitamin A (as beta‑carotene): 400–600 µg RAE, contributing to eye health and skin integrity.
- Vitamin B6: 0.2 mg, involved in neurotransmitter synthesis.
- Folate (Vitamin B9): 20–30 µg, essential for DNA synthesis and cell division.
Because the vitamin content varies with color—red, orange, and yellow mini peppers tend to have higher beta‑carotene and vitamin C—mixing colors maximizes nutrient diversity.
Minerals and Trace Elements
- Potassium: 210 mg, supporting fluid balance and muscle function.
- Manganese: 0.1 mg, a cofactor for antioxidant enzymes.
- Iron: 0.3 mg, modest but useful when combined with vitamin C‑rich foods that enhance absorption.
