Yellow peppers, also known as yellow bell peppers, have a bright, sweet flavor and are low in calories while providing a good amount of vitamins, minerals and antioxidants. They can be used in many dishes and offer health benefits as part of a balanced diet.
Nutrition facts
One raw yellow bell pepper (about 186g) contains (1):
- Calories: 51
- Carbs: 11g
- Fiber: 3g
- Protein: 1g
- Fat: 0g
- Vitamin C: 210% of the RDI
- Vitamin A: 20% of the RDI
- Vitamin B6: 15% of the RDI
- Potassium: 8% of the RDI
- Folate: 7% of the RDI
Yellow peppers are about 94% water and low in calories, with one raw pepper containing only 51 calories. They contain no fat and are a good source of fiber, vitamins, minerals and antioxidants.
Uses in cooking
Yellow peppers have a sweet, mild taste that makes them extremely versatile for cooking. Here are some of the most common ways to use yellow bell peppers:
Sauteed
Sliced yellow peppers can be sauteed over medium-high heat in olive oil until tender, about 5 minutes. Sauteeing brings out the peppers’ sweetness and they make an easy side dish or topping for chicken, fish, eggs, pasta or rice.
Stuffed
Larger yellow peppers can be cut in half lengthwise, with the seeds and membranes removed. The pepper halves are then stuffed with ingredients like rice, ground meat, vegetables, cheese or eggs. Popular stuffings include taco fillings or Italian sausage and rice.
Roasted
Roasting yellow peppers deeply enhances their flavor. To roast them: clean and slice the peppers, coat them lightly in olive oil, then roast at 450°F for 20 minutes until softened and browned at the edges. Roasted yellow peppers are delicious in pastas, on sandwiches, added to pizza or turned into sauces.
Grilled
Grilling yellow peppers brings out their natural sweetness too. Simply brush sliced yellow peppers with olive oil and grill for 2-3 minutes until charred on both sides. Grilled yellow peppers make great additions to antipasto platters, pasta salads, bruschetta and more.
Soups and stews
The sweet flavor of yellow peppers complements hearty soups and stews. Try adding sliced yellow peppers to minestrone soup, vegetable stew or chicken tortilla soup.
Salads
Thinly sliced or chopped yellow peppers add color, crunch and flavor to fresh salads. They pair well with ingredients like tomatoes, cucumbers, avocados, chickpeas, cheese, chicken or tuna.
Fajitas and tacos
Strips of yellow pepper can be sauteed with onions and added to fajitas or tacos along with steak, chicken or shrimp.
Pizza
The sweetness of yellow peppers complements the acidity of tomato sauce on pizza. Simply slice them up and add them as a topping before baking.
Omelets and scrambled eggs
Including diced yellow peppers in omelets or scrambled egg dishes adds color, flavor and nutrients.
Kabobs
Yellow pepper chunks can be threaded onto skewers along with meat and/or other vegetables to make colorful, nutritious kabobs that can be grilled or broiled.
Benefits and nutrition
Yellow bell peppers may offer some health benefits. Here is an overview of their nutrition and health effects:
Rich in antioxidants
Yellow peppers contain several antioxidants including vitamin C, vitamin A, flavonoids and carotenoids like beta carotene and lutein (2, 3).
These antioxidants help reduce inflammation and oxidative stress, which can lower the risk of chronic conditions like heart disease, diabetes and cancer (4).
High in vitamin C
One large raw yellow pepper provides over 2 times the daily recommended intake for vitamin C. Vitamin C boosts the immune system and helps your body make collagen, which is important for skin health and wound healing (5, 6).
May promote eye health
The lutein and zeaxanthin in yellow peppers act as antioxidants that accumulate in the retina of the eye. Getting enough of these carotenoids may reduce the risk of age-related macular degeneration (AMD) and cataracts (7).
May reduce “bad” LDL cholesterol
Studies suggest that diets high in fruits and vegetables, including yellow peppers, may help lower LDL (“bad”) cholesterol levels in the body (8).
May promote gut health
The fiber and antioxidants in yellow bell peppers support a healthy gut by nurturing beneficial gut bacteria and reducing inflammation (9).
Difference from other peppers
Yellow peppers are very similar to red and orange bell peppers in terms of shape, taste and nutrition. The main differences are:
- Color – Immature yellow peppers are green, then turn yellow as they ripen.
- Sweetness – Yellow peppers are slightly sweeter than green but less sweet than red/orange peppers.
- Nutrients – Red/orange peppers contain slightly higher amounts of some antioxidants like lycopene and beta carotene.
- Price – Yellow peppers are often cheaper than red/orange but more expensive than green.
Selecting and storing yellow peppers
Here are some tips for selecting fresh yellow peppers and storing them properly:
- Choose peppers that feel firm and heavy for their size, with smooth, taut skin.
- Avoid peppers with wrinkles, soft spots or blemishes.
- Select peppers with bright, vivid color. Dull color may indicate older produce.
- Store unwashed peppers in the refrigerator up to 1 week.
- Wash just before eating. Water exposure causes faster deterioration.
- Keep peppers away from ethylene-producing fruits like bananas, apples and melons, as this can cause faster spoilage.
Risks and side effects
Yellow peppers are considered very safe but there are a few things to be aware of:
- Allergies – Rarely, yellow peppers may trigger allergic reactions or oral allergy syndrome in those allergic to birch pollen.
- Nightshades – Yellow peppers belong to the nightshade family, which some people report sensitivities to.
- Pesticides -Peppers have been found to contain higher pesticide residues compared to other produce. Opt for organic when possible or wash very well.
Overall, yellow peppers do not commonly cause negative side effects for most people and can be enjoyed as part of a healthy diet.
Uses around the world
Throughout the world, yellow peppers are used in many traditional dishes. Here are some examples:
| Cuisine | Dishes using yellow peppers |
|---|---|
| Middle Eastern | Hummus, baba ghanoush, tabbouleh, kebabs |
| Italian | Pasta, pizza, antipasto, bruschetta |
| Spanish | Paella, tapas, pisto |
| Mexican | Fajitas, tacos, salsa |
| American | Stuffed peppers, Cajun jambalaya, Southern succotash |
Their sweet, versatile flavor allows yellow peppers to be included in the traditional cuisine of many cultures around the world.
Conclusion
Yellow peppers are crunchy, sweet, colorful peppers that provide an array of important vitamins, minerals and antioxidants with very few calories.
They can be used in many different dishes, cooking methods and global cuisines. Their mild taste and texture make them suitable for stuffing, sautéing, roasting, grilling, adding to eggs, using in soups and stews, and incorporating into salads.
While not quite as nutritious as their red and orange counterparts, yellow peppers provide a good amount of immune-boosting vitamin C, vision-protecting carotenoids, and cholesterol-lowering fiber and antioxidants. They make a healthy addition to a balanced diet.