Bell peppers are among the best dietary sources of vitamin C. Bell peppers have up to 140 mg of vitamin C per 100g. A whole bell pepper provides up to 3 times the required daily intake of vitamin C!
How much vitamin C in bell peppers?
There are many types of pepper. Almost all of them are rich in vitamin C. Bell peppers are among the richest varieties in vitamin C. Bell peppers contain 100-140 mg of vitamin C per 100g.
| Variety | Vitamin C (mg/100g) |
| ancho pepper, dried | 2 |
| banana pepper | 83 |
| bell pepper, green | 100 |
| bell pepper, red or yellow | 140 |
| cayenne pepper | 76 |
| chili pepper, dried | 31 |
| chili pepper, green, raw | 242 |
| chili pepper, red, raw | 144 |
| Hungarian pepper | 93 |
| jalapeño pepper | 119 |
| pasilla pepper, dried | 6 |
| pickled pepper | 12-77 |
| poblano pepper | 80 |
| serrano pepper | 45 |
Green chili peppers are the richest peppers in vitamin C. But, we can’t eat 100 grams of raw chili pepper.
Consuming any sweet bell pepper can skyrocket the daily vitamin C intake! A large:
- yellow/red pepper has about 280 mg of vitamin C, or 310% of the DV
- green pepper has about 200 mg of vitamin C, or 220% of the DV
Actually, bell peppers have more vitamin C than oranges. Orange has about 45 mg of vitamin C per 100g, while a large orange has only 68 mg of vitamin C.
As vitamin C is pretty vulnerable to heat, try to eat raw peppers in salads or sandwiches. Cooked, pickled, jarred, canned, or sun-dried peppers have less vitamin C. Most noteworthy, the regular consumption of pickled peppers or other vegetables is bad for your health.
Other vegetables & fruits high in vitamin C
According to the National Institutes of Health, we need 90 mg of vitamin C per day. Much higher doses from supplements or food may be beneficial as well.
In fact, only plants are rich in vitamin C. Follow a plant-based diet to get the daily recommended intake of vitamin C.
Fruits and vegetables are the best dietary sources of vitamin C. Strawberries, kiwi, papaya, cauliflower, broccoli, cantaloupe, cabbage, kale, tomatoes, and citrus fruits, are only a few foods high in vitamin C.
