Discover Mini Sweet Peppers Nutrition Facts in 2025

Mini sweet peppers are a colorful, crunchy delight. These bite-sized veggies are as vibrant on your plate as they are in nutrition. Their natural sweetness makes them a treat for both kids and adults. They’re a fresh, fun way to liven up your meals.

Packed with fiber, vitamin A, and vitamin C, mini sweet peppers are more than just good-looking. Their bright hues come from antioxidants that your body loves. These little peppers offer a powerful punch of health benefits. They’re proof that healthy eating can be simple.

Adding them to your diet is almost effortless. Chop them into salads, toss them in stir-fries, or snack on them raw. Their mild, sweet flavor works in so many dishes. You’ll wonder how you ever planned meals without them.

Mini sweet peppers save time, taste great, and support your health. Whether you’re cooking for the family or prepping a quick lunch, they’re worth keeping on hand. Read on to discover just how versatile and nutritious they can be.

Mini Sweet Peppers: Nutrition Facts 📊

Macronutrient Breakdown: Mini Sweet Peppers Work for Any Diet

Mini sweet peppers are a low-calorie powerhouse. A 100 g serving contains just 27 calories, making them perfect for snacking or adding volume to your meals without overloading energy.

They offer around 6 g of carbohydrates per serving, including about 2 g of fiber. This fiber not only supports digestion but also helps you stay fuller for longer. Their natural sweetness comes with just 3 g of sugar per serving – a nice balance for those watching their intake.

Mini sweet peppers are fat-free, which makes them a smart choice if you’re aiming to manage your weight. They’re also cholesterol-free, so you can munch away without worrying about your heart health.

While they’re not a significant source of protein (just 1 g per serving), their other benefits more than make up for it. Combine them with a protein-rich dip like hummus, and you’ve got a snack that checks all the boxes. To find out more about balancing your meals and exploring healthy food options, check out our full guide to nutrition and food for practical tips and insights.

The Micronutrient Magic of Mini Sweet Peppers

Mini sweet peppers are bursting with vitamin C. A single serving delivers a hefty dose of this immune-boosting nutrient, supporting your body’s defenses and promoting radiant skin. Vitamin C is also a powerful antioxidant, helping to fight off free radicals that can damage cells¹.

Vitamin A is another standout². Thanks to its beta-carotene content, mini sweet peppers help support good vision, glowing skin, and a strong immune system. Beta-carotene gives these peppers their bright hues and converts to vitamin A in your body.

These peppers also provide helpful amounts of B vitamins, especially B6 and folate³. Vitamin B6 (0.3 mg per serving) plays a key role in energy metabolism and brain health, while folate (47 mcg per serving) supports cell growth and DNA formation, making it especially important for pregnant women.

Potassium adds to the health benefits of mini sweet peppers. This essential mineral helps regulate fluid balance, maintain healthy blood pressure, and support muscle function⁴. Together, these micronutrients make mini sweet peppers a small but mighty addition to your diet.

4 Health Benefits of Mini Sweet Peppers ❤️‍🩹

1. Rich in Antioxidants ✅

Mini sweet peppers are a powerhouse of antioxidants⁵. This is thanks to their high levels of vitamin C and carotenoids. These compounds help protect your cells from oxidative stress, which occurs when harmful free radicals build up in your body. 

By reducing inflammation, antioxidants can also lower your risk of chronic diseases like heart disease and certain types of cancer. Adding mini sweet peppers to your meals is a flavorful way to give your body a boost.

2. Boosts Immune Health 🛡️

If you want to boost your immune system, mini sweet peppers can help. They're packed with vitamin C, which plays a key role in strengthening your body’s natural defenses.

Vitamin C stimulates the production of white blood cells, your body’s frontline soldiers against infections⁶. Adding these colorful peppers to your meals is an easy way to support your immune health all year long.

3. Supports Eye Health 👁️

Mini sweet peppers are rich in beta-carotene, which converts to vitamin A in the body. This essential nutrient supports healthy vision and protects your eyes from age-related conditions, such as macular degeneration⁷. Including mini sweet peppers in your diet is an easy way to care for your eyesight while enjoying their sweet, crunchy flavor.

4. Promotes Healthy Skin 🍑

Your skin benefits from the vitamin C in mini sweet peppers, too. Vitamin C is crucial for collagen production, which keeps your skin firm and youthful⁸. It also helps repair damage caused by UV rays and pollution. By snacking on mini sweet peppers, you’re giving your skin the nutrients it needs to stay healthy and radiant.

🆚 Mini Sweet Peppers vs. Green Bell Peppers 

Comparing mini sweet peppers and green bell peppers is more fascinating than you might think. While both are nutritious, their differences lie in the details – and even their colors play a role in their nutrient profiles.

Mini Sweet Peppers: Which Color Is Best? 🔴🟡🟢🟠

When it comes to mini sweet peppers, the color matters. Not just for appearance, but for nutrition too. The nutritional profile of each color is different, and the levels of important compounds like carotenoids are greatly influenced by ripeness.

Carotenoids, the plant pigments responsible for the peppers' vibrant colors, are rich in antioxidants and can even have therapeutic applications. The riper the pepper, the more carotenoids it contains. That’s why orange and red peppers, being the ripest, boast higher carotenoid levels compared to green ones¹¹.

Vitamin A, derived from these carotenoids, is also more abundant in red and orange peppers, making them the better choice for supporting vision and skin health. On the other hand, green peppers have the lowest levels of both carotenoids and vitamin C, meaning they fall short nutritionally when compared to their brightly colored counterparts¹².

So, which color is best? The truth is that all vegetables bring unique benefits to your health, and mini sweet peppers are no exception. Reds and oranges offer a higher dose of vitamin A and carotenoids, but every color has something to offer. The key is to eat a variety – more veggies mean more nutrients, flavors, and benefits for your body!¹³

Delicious Ways to Enjoy Mini Sweet Peppers 🍴

FAQ

Are sweet mini peppers nutritious?

Yes, sweet mini peppers are highly nutritious. They are low in calories and rich in vitamins A and C, providing antioxidants that support immune function and skin health. Additionally, they offer dietary fiber, which aids digestion.

Can I eat mini sweet peppers raw?

Absolutely, you can eat mini sweet peppers raw. Their natural sweetness and crunch make them a delightful addition to salads, snacks, or as dippers for hummus and other spreads. There are lots of ways to enjoy mini sweet peppers.

Is it OK to eat mini sweet pepper seeds?

Yes, it's safe to eat mini sweet pepper seeds. While they are slightly bitter, they are not toxic and can be consumed without any health risks. However, if you prefer a sweeter taste, you might choose to remove them.

Are sweet peppers healthier raw or cooked?

Both raw and cooked sweet peppers offer health benefits. Cooking can reduce certain heat-sensitive nutrients like vitamin C but may enhance the bioavailability of others, such as carotenoids. To maximize nutritional intake, enjoy a mix of both raw and cooked peppers in your diet.  

References

1. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

2. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC2667971/

4. https://ods.od.nih.gov/factsheets/Potassium-Consumer/

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC5456284/

6. https://pubmed.ncbi.nlm.nih.gov/29099763/

7. https://pmc.ncbi.nlm.nih.gov/articles/PMC9339908/

8. https://pmc.ncbi.nlm.nih.gov/articles/PMC5579659/

9. https://fdc.nal.usda.gov/food-details/2072318/nutrients

10. https://cronometer.com/

11. https://www.mdpi.com/2311-7524/8/6/486

12. https://jurnal.uns.ac.id/alchemy/article/view/15738

13. https://www.sciencedaily.com/releases/2018/05/180515092931.htm