Calorie content of sweet pepper, useful properties. Calorie content of different types of pepper Bell pepper calories 1 pc

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Sweet pepper ( Cápsicum ánnuum), better known as Bulgarian, is the fruit of a vegetable herbaceous annual of the family Solanovy... The fruits of the pepper are hollow berries, they have a dense, juicy thick shell, inside there is a multi-seeded core. Sweet red pepper grows almost everywhere, especially in tropical and subtropical latitudes, America is considered the homeland. Sweet red pepper has one of the largest fruits, sometimes it is considered the most ripe bell pepper (unripe - green).

Calorie content of sweet red pepper

The calorie content of red sweet pepper is 27 kcal per 100 grams of product.

The composition and useful properties of sweet red pepper

The intense red color of the pepper is attributed to the pigment lycopene, a natural antioxidant. The sweet red pepper contains: vitamins, and, as well as the necessary minerals:, and, and. In terms of content, sweet red pepper is ahead of the recognized leaders - and. Red pepper is useful for strengthening blood vessels, with anemia, as a prophylactic agent against the occurrence of osteoporosis and atherosclerosis, the product improves digestion and normalizes intestinal motility, is a protection against malignant neoplasms.

The harm of sweet red pepper

Sweet red pepper is not recommended for those who have a history of stomach ulcers and gastritis, especially with high acidity, as well as ischemia, epilepsy and hypertension. Many people cannot use pepper in fresh, but after heat treatment - baking or stewing, sweet red pepper does not cause discomfort in the stomach.

Sweet red pepper in weight loss

The low calorie content of the product makes sweet red peppers a desirable ingredient. fasting days and many diets, for example. If several times a week you just include sweet red pepper in your usual menu, without using high-calorie sauces and mayonnaise, then you can gradually lose a few pounds without resorting to extreme methods.

Choosing and storing sweet red peppers

The main criterion when choosing a sweet red pepper is its appearance - smooth skin with a glossy shine, elastic and dense walls, fresh, without signs of drying, tail (calorizator). If the pepper was stored for a long time and incorrectly, it becomes soft, the skin shrivels, "dips" appear, then black spots. You should refuse to purchase such a vegetable.

Store sweet red pepper in the refrigerator, in a loosely closed plastic bag or without it for no longer than a week. To preserve useful properties and long-term storage, peppers are frozen, after washing and removing seeds. It is convenient to make several options - whole pepper, putting one into one - for stuffing, large slices or mugs - for baking, small cubes - for stewing.

Sweet red pepper varieties

The most common and proven in middle lane the varieties Winnie the Pooh, Bogatyr, Merchant, Swallow, Californian miracle, Atlas, Pharaoh, Miracle tree, Cockatoo, Volovye ear, Hercules, Ivanhoe and others are considered. Sweet red pepper can be grown both in the greenhouse and in the open field.

Sweet red pepper in cooking

Sweet red pepper is very elegant and can be effectively served in salads and cold snacks, even cut into strips, it looks great on any table. Sweet red pepper is baked, grilled, stuffed with meat and vegetable filling, used to soften meat, baking it together with in large pieces... Sweet red pepper is used for cooking, lecho, vegetable stew, it is dried, salted and pickled. The filling for pepper can be cottage cheese or with, and such a dish is an excellent appetizer or a full and healthy light summer dinner.

You can learn more about bell peppers from the video clip of the TV show “Living Healthy”.

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Bell pepper can be found on the site of any gardener. This is a very tasty and healthy product. And besides, easy to grow. This vegetable is part of many dishes. It is boiled, stewed, fried, stuffed, and canned for the winter. Today healthy image life is becoming fashionable. People who are trying to lose weight are interested in whether they can eat sweet peppers. To understand this, you need to know how many calories are in Bulgarian pepper, how to use it, so as not to gain weight. This is what the article will tell you about.

Before determining how many kcal in bell pepper, consider the description of this product, how it is useful. There are many different varieties of this vegetable. They differ in shape, color, taste. There are brown, red, orange, yellow, purple peppers.

Not everyone knows how many kcal in bell pepper, but many people know about the benefits of this product. Those who suffer from it include it in the diet:

Anemia.
Vascular diseases.
Hypertension.
Dermatitis.
Puffiness.
Diabetes mellitus.
Increased blood clotting.
Depression.
Poor appetite.
A decline in strength.

Regularly consuming fresh or processed pepper, after a while, a person's condition improves.

Such a vegetable is especially indicated for pregnant and elderly people.

What is the calorie content of pepper?

On average, the calorie content of Bulgarian pepper per 100 grams is about 25 kcal. Therefore, this product can be safely classified as dietary. It is useful for dieters to include such a vegetable in their daily diet.

Everyone knows that there is a pepper different color... The question arises, is the calorie content of fresh red bell pepper in 100 grams different from yellow or green, for example? It should be said here that orange, red, yellow, green are the fruit of the same shrub. Color depends on the time of planting, ripeness.

Green peppers are lower in sugar. Therefore, it is considered to be the lowest in calories. It tastes somewhat bitter. But in red fruits, there is much more sugar. Therefore, the calorie content of fresh Bulgarian red pepper will be 100 g higher. Many people love exactly red or orange peppers because they are sweeter. But dieters should give preference to green varieties of this healthy product.

Consider the energy value of green and red specimens. So, there are about 20 calories in a green vegetable. Closer to 29-32 - that's how many calories it contains. This indicator is determined per 100 grams of the product.

The yellow pepper is also worth considering. So, the calorie content of yellow bell pepper is about 27 kcal. This vegetable contains a lot of ascorbic acid and carotene. He, like chocolate, promotes the production of endorphins. But unlike sweetness, it does not contribute to a set of extra pounds.

It is best to consume the vegetable raw. For example, add it to a salad. In view of the low calorie content of this product, even after being cooked, it will not do much harm to those who follow the figure. For example, after stewing, the calories in bell peppers will not exceed the 30 mark.

Below are some Interesting Facts about sweet pepper:

Below is the energy value of the product, depending on the type of processing:

Boiled - 29 kcal.
Fried - about 201 kcal.
The canned product contains 24 kcal.
Grilled peppers have 34 calories.
Pickled - 65 kcal.
Oven baked contains about 65 kcal.

Nutritional value of sweet pepper

The fact that raw red bell pepper is a low-calorie, dietary vegetable is understandable. But what is the nutritional value bell pepper, still to be figured out. This vegetable is characterized by a rich composition. It contains a lot of vitamins, minerals and other useful substances.

It is rich in vitamins A, K, B, C, E and P. If you compare pepper with currants or lemon, you can see that it contains much more vitamin C. In terms of vitamin A content, sweet peppers are not inferior to carrots. The product is not deprived and minerals... So, it contains a lot of phosphorus, potassium, iodine, calcium. There are also fluorine, manganese and sodium.

The nutritional value of Bulgarian pepper - bju (proteins / fats / carbohydrates) is given below:

Carbohydrates contain 82%.
Proteins are about 15%.
Fat is only 3%.

Dietary fiber is also present in the pulp. They are about 5% of the daily requirement of the body. There is also water. About 3.5%.

How to use pepper?

To saturate the body with a daily dose of all nutrients, it is recommended to consume 1-2 fruits of the Bulgarian pepper.

Such a product is used not only as an ingredient in delicious, dietary salads, but also make vegetable juice from it. Some people use pepper for cosmetic purposes. Vitamin masks are prepared from the pulp, which improve the condition of the facial skin.

However, it should be remembered that not everyone is shown such a product. For example, experts do not advise to eat sweet peppers for those who have epilepsy, hemorrhoids, colitis. In case of diseases of the kidneys and liver in the stage of exacerbation, it is also better to exclude it from the daily menu.

Are you losing weight? Feel free to add bell peppers to your menu, because there are only 27 kcal in it! Find out which peppers are the lowest in calories - yellow, red or green - and get 5 dietary recipes by calorie indication!

Sweet pepper, or Bulgarian, is a vegetable herb with fruits in the form of false hollow berries with a dense juicy thick shell and a multi-seeded core. Depending on the variety, they can have different colors, but the most common are red, yellow and green. The calorie content of bell pepper of any color is about 27 kcal per 100 grams and the same amount of calories is contained in 1 piece. medium size. It is best to eat this vegetable raw, since a significant part of the nutrients is lost during heat treatment. At the same time, it is very popular in pickled form, and is also widely used in dried and grated state as a seasoning.

Fresh

Despite the accepted average caloric value of bell pepper, this parameter varies somewhat depending on the color of the fruit. This is due to the fact that the chemical composition of the berry shell of different colors differs mainly in the level of sugar content.

Green

Green bell pepper has the lowest calorie content - only 24 kcal / 100 g. In addition to the minimum energy value, such fruits contain the greatest amount of substances that prevent the growth of cancer cells, which was established by the results of studies by Italian scientists. In addition, among all varieties of this vegetable, it is in this that the most capsaicin is present - a substance that gives it its characteristic taste. This alkaloid has a number of beneficial effects on the body:

stimulates the activity of the stomach and the work of the pancreas;
normalizes blood pressure;
reduces the density of blood, preventing the formation of blood clots.

Also, juice is made from sweet green pods, which is recommended to be consumed to improve the condition with diabetes mellitus and stimulation of hair growth.

On the other hand, when taken too much, capsaicin can harm the stomach. However, in sweet varieties this substance is much less than in spicy varieties, the abuse of which can cause these problems. Therefore, they can be included in the diet in large quantities without harm to the stomach. It should be borne in mind that capsaicin has another effect - it increases appetite. And if the pepper fruits themselves are low in calories, then their use can provoke overeating of other, more high-calorie foods.

Important! Green bell peppers are listed among the top ten pesticide-containing food products sold. According to experts, even a one-time use of such a product can cause health problems in a person.

In addition, this sweet vegetable, even in an ecologically clean state, is contraindicated in the presence of serious diseases of the cardiovascular, nervous and digestive system, as well as in the period of exacerbation of chronic diseases of the kidneys and liver. In all other cases, green pepper fruits are widely used fresh and processed. But it is best to eat a raw vegetable or add it at the end of cooking, because after prolonged heat treatment, bitterness appears in the sweet pulp.

Yellow

The calorie content of yellow bell pepper slightly differs from that of green and is 27 kcal / 100 g. These fruits contain carotene, potassium and phosphorus in the largest amount of all varieties, which makes them especially useful for bone tissue, cardiovascular system, kidneys and vision.

In addition to the above, B vitamins are present in a high concentration in a sweet vegetable, which makes it an excellent antidepressant that actively fights depression, eliminates insomnia and restores strength. These actions are supported by the serotonin contained in the sun fruit. This "hormone of happiness" is most famous for chocolate, but its energy value is 20 times higher than the calorie content of bell pepper. Therefore, for those who care about their weight, such an alternative would be more suitable.

The sweet and aromatic yellow "berries" are widely used in cooking. Even with prolonged cooking, they do not start to taste bitter, therefore they are excellent for all types of processing. The addition of such a component not only reduces the calorie content of the dish, but also saturates it with a mass of useful elements.

Red

Compared to other multi-colored fruits, the calorie content of red bell pepper is considered high, since it is almost 30 kcal / 100 g. In addition, the increased sugar content not only increases the calorie content, but also gives the pulp a pronounced sweet taste.

Another important difference of this variety is the presence of the coloring matter lycopene, which provides the fruit with a rich red color. This pigment is a powerful antioxidant, the properties of which have recently been closely studied by scientists. As a result of research, it was found that lycopene increases the body's resistance to the development of malignant tumors.

When consumed regularly, the sweet red vegetable contributes to:

strengthening of blood vessels;
prevention of osteoporosis and atherosclerosis;
activation of digestion;
normalization of intestinal motility.

It is not recommended to include this variety in the diet for ischemia, epilepsy, hypertension, ulcers and gastritis. If the raw vegetable causes stomach discomfort, you can try using it after being cooked. As a rule, baked or stewed sweet bell peppers do not pose such problems.

The red variety is characterized by the largest fruits that look very beautiful and look impressive both on their own and in salads or snacks. This sweet vegetable is an essential ingredient in many popular dishes such as ratatouille, adjika and lecho. The low calorie content of bell pepper and excellent taste along with a lot of useful properties make it an ideal component of the diet during the period of weight loss. Moreover, it is enough even to simply include such a fruit in the usual menu 3-4 times a week in order to gradually and almost imperceptibly lose several kilograms without any extreme measures.

The main criterion for choosing a sweet vegetable of any color is appearance. The fruits should have a smooth shiny skin, dense elastic walls, a fresh stem without signs of drying out. With prolonged improper storage, they quickly become soft, the skin wrinkles, dents and dark spots form. To prevent this from happening, they need to be stored in the refrigerator and no longer than a week. For long-term preservation of quality, appearance and the beneficial properties of this sweet vegetable berry are frozen, having previously been cleared of seeds. The calorie content of bell pepper after freezing remains at the same level as that of fresh, but some vitamins are partially destroyed.

Pickled

Pickled bell peppers are an excellent stand-alone snack that can be used as an addition to various dishes and as a component of a variety of salads. By general rules pickling an obligatory ingredient of the brine is sugar, which not only plays the role of a preservative, but also softens the aggressive effect of vinegar. And in the recipes for this vegetable, it is customary to use sunflower oil, which gives the dish a complete shape, but further increases the energy value. As a rule, for 3 kg of fruit take 1 liter of water, 1 glass of vinegar and oil, 1 tbsp. l. salt and 4 tbsp. l. sugar; and spices to taste. With this method of preparation, the calorie content of 100 grams of pickled Bulgarian pepper will be 62 kcal. But if you remove sunflower oil from the recipe, then the total calorie content will decrease to 27-30 kcal / 100 g.

A similar blank called "Traffic Light" looks unusually original and beautiful, in which the fruits of three colors are used - red, yellow, green. In any case, in addition to excellent taste and attractive appearance, pickled products retain up to 80% of vitamins and other valuable elements. In addition, as a result of pickling, the beneficial properties of fresh vegetables are added to the benefits of bacteria and enzymes formed during the cooking process.

Important! Heat treatment of fruits containing lycopene significantly increases its absorption by the body. Therefore, the thermal effect, which negatively affects the quality of the vitamin composition and calorie content of bell pepper, at the same time significantly increases the beneficial effect of lycopene.

Reasonable consumption of such a snack before main meals can reduce the energy value of the daily diet by 150-200 kcal. This is due to the minimum calorie content of bell pepper and the ability of the product to quickly satisfy hunger, reducing the need for food.

Dried

The large and fleshy sweet fruits of the red varieties serve as the basis for the popular spice called paprika. To obtain a powder, they are first peeled from the core and seeds, then the pulp is dried and ground or grinded. It turns out a delicious spice bright color with a pronounced pepper aroma and a warm sweetish taste. Paprika is also made from mild red pods, then it tastes spicy. But for lovers of sweet spices, absolutely not burning, pleasant to the taste, semi-sweet seasoning is ideal, which is easy to recognize by the characteristic sheen of the powder of a rich red color.

The calorie content of bell pepper, dried and ground into paprika, is 358 kcal / 100 g. Therefore, lovers of such a spice, who want to maintain a slim figure, need to consume it in moderation. In addition, this spice is actively used in some national cuisines particularly in Mexican, Hungarian, Mediterranean, Greek, Spanish, German, Italian, Indian and Chinese. The fragrant powder is added to almost all sauces, meat, first, vegetable and many other dishes, which significantly increases their calorie content. This should be taken into account when eating in cafes and restaurants in order to avoid consuming a fairly large number of hidden calories.

Regular moderate inclusion of sweet dried paprika in the diet has a beneficial effect on the body:

improves the condition of the circulatory system;
prevents blood clots;
accelerates digestion processes;
prevents colds.

Dishes

The firm crunchy structure, delicate sweet aroma and very low calorie content of bell pepper make it versatile and one of the most popular products in cooking, including dietary and health food. The fruits are eaten raw, added to salads, soups, stews, stuffed, baked, fried, seasoned, baked and canned.

The sweet aromatic vegetable is included in the diet of many diets. Scientific studies have proven that the smell of pepper dulls the feeling of hunger, dietary fiber provides long-term satiety, and vitamins, minerals and other useful elements accelerate metabolism and support the body during a period of limited nutrition. The calorie content of bell peppers varies depending on the cooking method, therefore, during the diet, you should choose recipes with the least energy value or reduce it yourself by eliminating or reducing the amount of high-calorie components.

Stuffed

The main thing in this recipe is the preparation of the filling. To do this, fry in a small amount vegetable oil 2 onions, finely diced and 3 grated carrots. Grind 3 tomatoes in a blender, after pouring boiling water over them and peeling them. Mix the tomato mass with ½ part of the carrot and onion roast, add a little water and mix.

Boil ½ cup of long grain rice until half cooked. Cool slightly, combine with 600 g of minced meat and the remaining half of fried onions with carrots, salt and pepper to taste. Mix everything well. This filling is enough to fill 7-9 sweet bell peppers, depending on the size. They cut off the tops, remove the core with the seeds, stuff them and put them in a deep frying pan or saucepan. Pour the tomato mixture, add water if necessary, add a little salt. Put on fire, simmer for 45 minutes. The finished dish is decorated with herbs.

The calorie content of bell pepper stuffed with meat and rice is 126.4 kcal / 100 g. If desired, the recipe can be made vegetarian by excluding minced meat. At the same time, the calorie content of the dish will be reduced by almost half - to 68 kcal / 100 g.

Stew with tomatoes

Peel 8 sweet bell peppers from the core, cut into small slices, fry in 2 tbsp. l. vegetable oil. Separately cut 4 tomatoes into small cubes, chop 3 cloves of garlic, mix all the ingredients. Salt, add 1 tsp. sugar and stew for 30 minutes with a slow boil.

It turns out a very simple, but very interesting appetizer, with a total calorie content of 67 kcal / 100 g. It can be used as a separate dish or as an addition to a side dish.

During frying, it is not recommended to bring sweet bell peppers to a color change. As soon as the characteristic “fried” aroma appears, you need to add the rest of the ingredients. It is allowed to change the proportions of the components of the recipe at your discretion. If you add tomatoes, then the dish will turn out to be thinner, like gravy, and is better suited for use with a side dish. When preparing a self-contained snack, it is better to reduce the number of tomatoes.

Lecho

Grind (finely chop or pass through a meat grinder) 3 kg of tomatoes. The resulting tomato mass is boiled for 15 minutes. Then add 100 ml of sunflower oil, 100 g of sugar, salt to taste and 1.5 kg of sweet peppers cut into 4 parts. After boiling, boil for exactly 25 minutes. Add to the lecho 100 g of chopped garlic and 50 ml of vinegar, boil for another 5 minutes.

The calorie content of bell pepper and tomato lecho is 50.2 kcal / 100 g. The finished dish can be consumed immediately after cooling, or, if desired, it can be spread out in sterilized jars while still hot and rolled up for the winter.

Grilled salad

Chop 2 peppers in random order (preferably different colors), 1 medium-sized tomato and 4 olives. Spread on the grill and simmer for 15 minutes. The finished vegetables are transferred to a deep plate, flavored with 1 tbsp. l. balsamic vinegar and mix gently.

A colorful mix of grilled vegetables is used as a side dish for meat and as an addition to boiled potatoes, rice or pasta. The calorie content of bell peppers with such additives is 107 kcal / 100 g. If you add pieces of goat cheese to this dish, you get a traditional Mediterranean salad. But it should be borne in mind that such a component will increase not only the taste and nutritional value, but also the calorie content of the dish, since 100 g of goat cheese contains 364 kcal.

Soup-puree

Pour 1 tbsp into a saucepan with a thick bottom. l. olive oil, add finely chopped 4 shallots and 1 tsp. salt. Stew until the onion is soft. Introduce 0.5 l of low-fat chicken broth and 1 head of cauliflower, disassembled into inflorescences. Bring to a boil, cook for 20 minutes over low heat. At this time, 6 red Bulgarian "berries" without a core are baked in the oven or slightly stewed until soft to remove the skin. Allow the broth and pulp to cool, then pour everything into a blender and grind until smooth.

The calorie content of such a soup is 191 kcal / 100 g. It turns out to be an easy, healthy and satisfying dish that can be added to the diet of any diet. Vegetarians can replace chicken broth with vegetable broth.

The nutritional value

Bell pepper is unique combination excellent taste, amazing aroma, crispy texture, minimum calorie content and a lot of useful properties. Despite the fact that fruits of different colors differ somewhat in their chemical composition, taste and calorie content, each of them is useful for the body in its own way. So, in reds there are 10 times more β-carotene and 1.5 times more vitamin C than in green ones. But greens contain the optimal amount of capsaicin, and yellows are the best natural antidepressant. In general, it is best to include different colored fruits in your diet to get the most out of them.

The composition of such vegetables of all varieties includes:

91% water;
2% fiber;
0.1% organic acids;
4.8% mono- and disaccharides.

They are also an excellent source of phytonutrients, which include cinnamic acid and ferulic acid, as well as a range of flavonoids such as quercetin, luteolin, hesperidin. The most famous phytonutrients in the composition are carotenoids - alpha and beta carotene, lutein, zeaxanthin and cryptoxanthin.

Proteins fats carbohydrates

The composition of BZHU bell pepper varies slightly within the following limits (per 100 grams of product):

proteins - 1.0-1.3 g;
fats - 0.1–0.3 g;
carbohydrates - 6.9-7.4 g (of which 2 g of dietary fiber and 4.8 g of saccharides).

Almost 5% of saccharides in the absence of organic acids provide a characteristic sweet taste of the fruit without the slightest acidity. At the same time, the maximum amount of carbohydrates is found in red and yellow fruits, and the least in green ones, which is primarily confirmed by their taste.

Macro and microelements

The mineral composition of sweet aromatic vegetables includes a wide range of macro- and microelements. Most of them are present:

potassium and sodium - the quality of performance of functions by muscle tissue and nerves, regulation of water-salt metabolism, maintenance of the optimal state of the acid-base environment depends on the correct potassium-sodium balance;
phosphorus - almost completely (90%) is concentrated in bone and dental tissue, and the remaining 10% are distributed throughout the body and participate in the life of all cells;
calcium - participates in the processes of contraction of muscle tissue, excitability of nerve fibers, regulation of blood clotting, has antiallergic and anti-inflammatory effect, activates a number of hormones and enzymes;
magnesium - activates enzymatic reactions, plays a major role in protein synthesis, ensures proper muscle function, including the heart, and full functioning of the nervous system;
iron - directly affects the formation of hemoglobin, protects against bacteria, strengthens the immune system, participates in the synthesis of thyroid hormones, ensures the full work of B vitamins;
manganese - promotes the development of cells, eliminates the effects of poisoning, improves digestion and the work of the central nervous system, reduces nervous irritation, normalizes glucose and cholesterol levels, restores cartilage tissue, activates enzymes, participates in the formation of the main thyroid hormone - thyroxine;
copper is an indispensable component of the oxidation of enzymatic systems, contributes to the normal course of biochemical processes, improves metabolism and redox reactions;
zinc - affects the work of the brain and the entire nervous system, strengthens the protective functions, activates the process of hematopoiesis and the synthesis of digestive enzymes, is necessary for the secretion of almost all hormones.

To get all the benefits of such a composition, it is recommended to consume the sweet Bulgarian "berry" raw. For the best preservation of valuable properties, if necessary, the fruits can be frozen or dried and further used as a seasoning.

Vitamins

Pepper contains up to 30 types of different vitamins, but the most valuable antioxidants are present in it - vitamins A, C, E, as well as group B. the need for this element is enough to use 2-3 pieces, depending on the size.

Important! To eliminate the loss of a significant part of vitamin C, sweet bell peppers should not only be consumed raw, but also properly handled. It is known that the main amount of ascorbic acid is concentrated around the stalk, therefore, it is not recommended to cut the top off too much during cleaning.

The beneficial properties of these vegetables are determined by the actions of these and other vitamins present in it:

C - allows the incoming gland to be better absorbed, stimulates the liver, actively participates in redox reactions, improves the synthesis of thyroid hormones, strengthens the immune system, accelerates wound healing, improves the condition of all tissues;
A - ensures the normal course of redox processes and protein synthesis, is a powerful antioxidant, helps to maintain the youth of all organs and systems;
E - significantly slows down aging, stimulates immunity, protects against viruses and bacteria, accelerates tissue regeneration, improves vascular tone, activates blood circulation, participates in the production of hormones, increases the body's regenerative abilities;
K - eliminates bone loss after fractures, increases bone mass, reduces arterial calcification, reduces the risk of ischemia and development oncological diseases, contributes to the preservation of youthfulness of the skin, preventing age-related loss of collagen;
group B (B1-B3, B5, B6, B9) - help to extract energy from food, strengthen nervous system, increase thinking ability, participate in all metabolic processes.

The minimum calorie content of bell pepper and the universal multivitamin complex contained in it make it an excellent preventive and therapeutic agent for vitamin deficiency, especially while dieting. Moreover, in order to achieve stable weight loss, you do not need to resort to extreme measures. It is enough to give up high-calorie dishes and replace them with salads, the main component of which will be healthy and tasty Bulgarian pepper.

Bell pepper Is an amazing combination of sweet taste and crunchy texture. It is also known as bell peppers. This is one of the healthiest summer vegetables around. Fruits come in different sizes and colors, from green, orange, yellow to red and purple, but despite the varied palette, they are all the fruit of the same plant.

Bell peppers are a versatile product. Its firm crunchy texture and delicate sweet aroma make it one of the most sought after vegetables in cooking.

All varieties are excellent sources of vitamins A, C, and are also rich in potassium, folic acid and fiber.

How many calories are in bell pepper

Medium bell peppers contain only 45 calories. It is eaten raw, added to salad, soup, stew, roast, stuffed with rice, grilled with other vegetables, spiced, canned and put into baked goods.

Interesting Facts about bell pepper:

Green peppers have a slightly bitter taste, while red, orange and yellow peppers are slightly sweeter.
Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red.
Compared to green peppers, red peppers have almost 11 times more beta-carotene and 1.5 times more vitamin C.

Depending on the maturity and method of preparation, the calorie content of bell peppers will vary, but not much. Research has shown roasted peppers provide the best flavor and also preserve nutrients.

Application in dietetics

Bell peppers are part of many diets. It is proved that the aroma of pepper dulls the feeling of hunger, the fibers of fiber saturate, and vitamins and nutrients accelerate the metabolism.

It is noteworthy that bell peppers are the basis for traditional Mediterranean, Greek, Italian, Hungarian, Indian and Chinese cuisine. All over the world, these cuisines are considered not only nutritionally healthy, but also impossibly satisfying.

Bulgarian pepper is combined:

with: especially aromatic dishes are obtained with and eggplant;
with poultry: chicken,;
with , ;
with, especially with incredibly healthy tuna;
with any kind of cheese, such as parmesan in a pizza or feta in a Greek salad.

In addition, thanks to its aroma, bell pepper has become one of the favorite condiments around the world. Paprika Is dried powdered bell pepper. This seasoning can be found in many cuisines of the world. For example, in Hungary traditional dishes with the addition of paprika, these are paprikash, bograch and goulash.

While this vegetable exudes flavor on its own, it can also be paired with other condiments such as curry. Bell peppers are one of the ingredients in chicken curry.

Calorie content and recipes with vegetables

Grilled salad with bell pepper

A colorful grilled mix of peppers, olives, tomatoes and balsamic vinegar is both a garnish for meat and an addition to pasta, rice or potatoes. Instead of a nice bonus - 200% of the daily value of vitamin C.

Ingredients:

3-4 pcs. green or black olives;
1 yellow and 1 orange pepper;
1 medium tomato;
1 tbsp. l. balsamic vinegar.

Chop all vegetables at random, place on the grill and simmer for about 15 minutes. Pour balsamic vinegar over the finished dish and stir. If you add chopped goat cheese to the dish, you get light summer appetizer - Mediterranean salad.

Caloric content - 107 kcal / 100 g (without cheese).

Creamy soup with bell pepper and cauliflower

Roasted bell peppers, boiled cauliflower, shallots, chicken broth and creamy soup are an easy and satisfying addition to any diet.

Ingredients:

Add olive oil, cayenne pepper, chopped shallots, salt to a saucepan and simmer for 3 minutes until the onions are tender. Add chicken broth, cauliflower, let it boil. Reduce heat and simmer for about 20 minutes. At this time, lightly extinguish the pepper until soft and squeeze, separating the skin from the pulp. Add cooled broth, pepper pulp and sugar to a blender and puree.

Vegetarians can substitute vegetable broth for chicken broth.

Caloric content - 191 kcal / 100 g.

Pizza "three peppers"

Only 7 ingredients are capable of transforming into a flavorful, satisfying, low-calorie and aesthetically pleasing dish - pizza.

Stir water in a deep plate, tomato paste, Italian spices and grease pita with this mass. Top with finely diced pepper. Sprinkle with onions and cheese. Send to an oven preheated to 450 degrees for 15-20 minutes.

Caloric content - 236 kcal / 100 g.

Chicken curry with bell pepper

Nothing brightens up a dish like having chicken, bell pepper, and curry. In just 20 minutes, an everyday and a festive dish without harmful salt and sugar will be ready.

1 medium bell pepper;
1 tbsp. l. tomato paste;
1 tbsp. l. olive oil;
1 Wed onion head;

1 clove of garlic;
1 tsp curry spices;
0.5 kg of chicken fillet.

Place olive oil, chopped onion and minced garlic in the bottom of a saucepan. Saute for about three minutes, add tomato paste and curry - mix everything thoroughly. Dice the chicken fillet, place on the bottom of a saucepan, stir with curry sauce and simmer for 3 minutes. Reduce heat, cover and simmer for about 20 minutes.

The finished dish is combined with both rice and potatoes or pasta as a side dish.

Caloric content - 76.2 kcal / 100 g.

Chicken Stir Fry

A traditional Chinese dish with an unusual sweet and sour taste.

Ingredients:

Cut the chicken fillet and pepper into strips. Finely chop the garlic and ginger. Stir honey and soy sauce in a deep bowl. In a deep frying pan, heat up Art. l. vegetable oil. Fry the chicken fillet over high heat for 3 minutes, then transfer to a separate bowl. In the same pan, fry the garlic and ginger for 1 minute, add pepper to them and simmer for 3-4 minutes. Add honey-soy mixture, stir and simmer with chicken for about 10 minutes.

Caloric content - 40.4 kcal / 100 g.

Chemical composition and nutritional value of bell pepper

Bell peppers are a great source of antioxidants and anti-inflammatory phytonutrients. These phytonutrients include flavonoids (luteolin, quercetin, hesperidin), ferulic acid, and cinnamic acid. But business card The groups of phytonutrients in bell peppers are carotenoids: alpha-carotene, beta-carotene, cryptoxanthin, lutein, and zeaxanthin.

The% of the daily requirement indicated in the tables is an indicator indicating how many percent of the daily requirement in a substance we will satisfy the needs of the body by eating 100 grams of bell pepper.

Substance	Quantity, g (per 100 g of product)	% of daily requirement

We all know how important vegetables are in human nutrition. This cannot be disputed. Bell pepper is one of the most healthy vegetables, which should be present in everyone's diet. We will talk about him today.

The benefits and calorie content of pepper

The calorie content of Bulgarian pepper is quite small. It contains only 27 kcal. In addition to calories, peppers contain a lot of vitamin C. In terms of the content of this vitamin, it is second only to black currant and rose hips. But among vegetables it is the absolute leader. Pepper also contains the very rare vitamin P, which helps blood vessels and the heart, as well as the absorption of ascorbic acid. Vitamin P increases the elasticity of blood vessels, and vitamin C clears them of cholesterol plaques. Thanks to the well-coordinated work of this "pair", regular consumption of pepper reduces the risk of stroke by 46%. In addition to calories, pepper in the amount of one piece brings the daily need for vitamin C. Most of this substance is concentrated near the stalk, in this regard, it must be carefully removed.

Pepper contains B vitamins that improve sleep, mood, hair and skin condition. In addition, it contains potassium, which is good for the heart, iodine, which normalizes metabolism, and silicon, which is responsible for strong nails and thick hair.

Due to its low calorie content, pepper can be consumed in large quantities and in its raw form, since heat treatment destroys most of the enzymes and nutrients. Due to the high content of macro- and microelements, pepper is useful for pregnant women. Fresh pepper should be consumed daily at least one month before pregnancy. It is also beneficial for people with weakened hair.

Bell pepper is a close relative of black pepper and hot chili. In addition to calories, peppers contain capsoicin. This substance is responsible for the bitterness and pungency of the pepper. Capsoicin stimulates digestion, improves appetite.

More recently, scientists have discovered the content in pepper of a substance that reduces the risk of malignant tumors. It is especially abundant in green fruits. In this regard, it is recommended to eat at least one green pepper daily, without fear of gaining weight. The calorie content of green pepper is 27 kcal per 100 g. In addition to calories, pepper contains 1.3 g of protein and 5.3 g of carbohydrates. Also, green pepper is a prophylactic agent for neuralgia. Its pulp contains a special antioxidant that prevents inflammation in nerve cells.

In addition to calories, 100 g bell pepper contains 0.9 g of protein, 0.3 g of fat and 5.2 g of carbohydrates.

Also, do not forget that there is also a red fruit. The calorie content of sweet red pepper is 26 kcal. In addition to calories, red bell pepper contains 1.3 g of protein and 5.3 g of carbohydrates.

Weight loss and calorie content of pepper

Due to the low calorie content of bell pepper, it is recommended for weight loss. In this case, it is not at all necessary to observe the strictest diets... It is enough to include a little ground paprika in your diet every day. Bell peppers raise the temperature while simultaneously activating metabolic processes. People who use paprika are not prone to overeating, since substances in pepper block the need for fatty, salty and sweet foods.

Not only due to its low calorie content, pepper is suitable for weight loss, but also due to its nutritional value and excellent taste. Its daily use contributes to weight loss, minimizing the risk of overeating and breakdown. In general, vegetables are ideal for diets, and bell peppers are generally the best option.

Pepper Diet Recipes

Finally, I would like to bring a few dietary and incredible delicious recipes with the participation of pepper.

The first recipe is chicken rolls with pepper. The calorie content of Bulgarian pepper with chicken in this recipe is 92 kcal per 100 g. We wash three chicken fillets and cut lengthwise. We beat off a little, add salt and seasoning. Now we cut the pieces in half lengthwise. We wash the pepper, peel it and cut it into strips. Wrap a strip of chicken meat in three strips. It turns out such peculiar rolls, from which the pepper peeps out. The dish will look even more beautiful if you take a multi-colored pepper. To keep the rolls in shape, we pierce them with toothpicks. Rolls can be cooked in a double boiler or oven. Cooking time - half an hour.

Next diet recipe- stuffed pepper. The calorie content of pepper stuffed according to this recipe is 79 kcal per 100 g. For cooking, we need one carrot, a glass of rice, 1.3 kg of pepper, 600 g of chicken fillet, 200 g of mushrooms, one onion, 2 cloves of garlic and herbs for decoration. Boil the rice until half cooked. Chop garlic, onions, carrots. Cut the champignons into thin slices. In a bowl, combine rice, vegetables and mushrooms. Salt and pepper to taste, mix thoroughly. Finely chop the chicken, salt. We put it with vegetables and rice and mix. Pepper we clean from the stalk and seeds, pour over boiling water for softness. Fill the peppers with the filling and cook in a double boiler for about forty minutes. Sprinkle with finely chopped herbs. You can fill the dish with sour cream. The calorie content of peppers stuffed with beef or pork increases significantly, so such dishes are not suitable for a diet.

Vegetable casserole. The calorie content of pepper with vegetables in a casserole is 77 kcal per 100 g of product. Cut one zucchini into cubes. We clean two sweet peppers from seeds and stalks and cut into small pieces. Cut 8 mushrooms into thin slices. Cut three tomatoes into cubes. Combine all vegetables, mix and salt. We send them to a double boiler, sprinkle 200 g of grated Mozzarella on top. Mix everything thoroughly and cook for 35 minutes.

As you can see, bell pepper not only helps to lose weight, but also allows you to create a lot of delicious and healthy dishes. Be healthy and happy!