Peppers carbohydrates
A practical, evidence-based guide to total carbs, fiber, and net carbs in bell peppers, jalapeños, and other peppers.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Nov 12, 2026
Quick answer
Most fresh peppers contain about 4–7 g of carbohydrates per 100 g (3.5 oz). Green bell peppers are near the low end, red bell peppers are near 6 g, and jalapeños are near 6.5 g per 100 g (3.5 oz). A typical serving is smaller than 100 g, so the carbs per serving are often 1–5 g.
A practical, evidence-based guide to total carbs, fiber, and net carbs in bell peppers, jalapeños, and other peppers.
Key takeaways
- Most fresh peppers provide 4–7 g carbs per 100 g (3.5 oz).
- Green bell peppers are slightly lower in carbs than red or yellow bells.
- Fiber lowers net carbs; red bell peppers have about 3.9 g net carbs per 100 g (3.5 oz).
- A half-cup (75 g / 2.6 oz) of chopped bell pepper is low-carb for most diets.
- Watch added carbs from stuffing, breading, sauces, and pickled peppers.
Carbohydrates in peppers: what the evidence shows
Research-backedQuick answer: most fresh peppers are low in carbs
Fresh peppers are mostly water, so their carbohydrate content is modest. In USDA FoodData Central reference data, green bell peppers provide about 4.6 g of carbs per 100 g (3.5 oz), while red bell peppers provide about 6.0 g per 100 g (3.5 oz). Fiber makes up a meaningful share of those carbs, so net carbs are lower than total carbs.
| Pepper type | Portion | Carbs | Fiber | Net carbs |
|---|---|---|---|---|
| Green bell pepper | 100 g (3.5 oz) | 4.6 g | 1.7 g | 2.9 g |
| Green bell pepper | 1 cup chopped, 149 g (5.3 oz) | 6.9 g | 2.5 g | 4.4 g |
| Red bell pepper | 100 g (3.5 oz) | 6.0 g | 2.1 g | 3.9 g |
| Red bell pepper | 1 cup chopped, 149 g (5.3 oz) | 9.0 g | 3.1 g | 5.9 g |
| Jalapeño | 100 g (3.5 oz) | 6.5 g | 2.8 g | 3.7 g |
| Jalapeño | 1 pepper, 14 g (0.5 oz) | 0.9 g | 0.4 g | 0.5 g |
Why pepper type and color change the carb count
Pepper varieties differ in natural sugars, fiber, and water content. Green bell peppers are harvested earlier and contain less sugar than red, yellow, or orange bell peppers. Hot peppers such as jalapeños are also low in carbs per typical serving, even though their carb density per 100 g (3.5 oz) is similar to red bell peppers.
- Green bell: lower sugar, about 4.6 g carbs per 100 g (3.5 oz).
- Red bell: sweeter, about 6.0 g carbs per 100 g (3.5 oz).
- Jalapeño: about 6.5 g carbs per 100 g (3.5 oz), but a single pepper is only about 14 g (0.5 oz).
- Dried or processed peppers can be concentrated; check labels for added sugar or breading.
| Pepper | Calories per 100 g (3.5 oz) | Protein | Fat | Carbs | Fiber | Key vitamins | Key minerals | GI | Pros | Cons | Best for |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Green bell | 20 kcal | 0.9 g | 0.2 g | 4.6 g | 1.7 g | Vitamin C 80 mg; vitamin A 18 mcg RAE | Potassium 175 mg; folate 10 mcg | Not established | Lowest-carb bell pepper; crisp texture | Less sweet; can taste bitter | Low-carb salads, stir-fries, stuffed peppers |
| Red bell | 31 kcal | 1.0 g | 0.3 g | 6.0 g | 2.1 g | Vitamin C 128 mg; vitamin A 157 mcg RAE | Potassium 211 mg; folate 46 mcg | Not established | Sweet flavor; high vitamin C | Slightly more carbs and sugar | Raw snacks, roasting, sauces |
| Jalapeño | 29 kcal | 0.9 g | 0.4 g | 6.5 g | 2.8 g | Vitamin C 19 mg; vitamin A 54 mcg RAE | Potassium 212 mg | Not established | Heat; low net carbs per pepper | Spicy; may irritate sensitive stomachs | Salsas, tacos, low-carb toppings |
Net carbs, fiber, and glycemic impact
Net carbs are total carbs minus fiber, and fresh peppers contain no sugar alcohols. For example, 100 g (3.5 oz) of red bell pepper has about 6.0 g carbs and 2.1 g fiber, or roughly 3.9 g net carbs. Green bell pepper is lower at about 2.9 g net carbs per 100 g (3.5 oz).
Peppers are not a high-glycemic food. Specific glycemic index values for peppers are not well established in standard GI tables and vary by variety, ripeness, and preparation. What is clearer is the glycemic load: the carbohydrate amount in a typical pepper portion is small, so the impact on blood sugar per serving stays low.
Peppers in low-carb, keto, and diabetic eating
Most people can include peppers in low-carb and keto patterns without a large carbohydrate cost. A half-cup portion of chopped bell pepper (about 75 g / 2.6 oz) supplies roughly 2–3 g net carbs, depending on color. Hot peppers used for flavor usually add less than 1 g carbs per serving.
- Measure the portion: 1 cup chopped bell pepper is 149 g (5.3 oz), not a small garnish.
- Count total carbs or net carbs consistently; do not switch methods mid-day.
- Watch added carbs from stuffing, breadcrumbs, sugary sauces, or marinades.
- For diabetes, pair peppers with protein or fat and monitor individual glucose response.
Bottom line: Fresh peppers are low-carb vegetables; bell peppers usually provide about 3–4 g net carbs per 100 g (3.5 oz).
How to measure pepper portions
Use grams for precision and US household units for convenience. A medium green bell pepper is about 119 g (4.2 oz), and 1 cup chopped raw bell pepper is about 149 g (5.3 oz). One jalapeño is about 14 g (0.5 oz), while 1 cup sliced jalapeño is about 90 g (3.2 oz).
If you track carbs, weigh your usual chop size once so future cup estimates are more accurate. Peppers shrink during cooking, so the raw weight is the most reliable starting point for recipes.
Practical tracking and community patterns
Community insightHow people use peppers in daily meals
In Victura meal logs, peppers most often appear as a low-carb volume ingredient. People add chopped bell peppers to eggs, salads, sheet-pan dinners, and grain bowls. Hot peppers usually show up in smaller amounts for flavor rather than as a main carbohydrate source.
Tracking tips that reduce errors
- Weigh stuffed peppers and stir-fries once; cup estimates vary with chop size.
- Count the whole recipe, then divide by portions because peppers release water and shrink.
- Check labels on jarred peppers, roasted red peppers, and pepper sauces for added sugar.
- For keto, subtract fiber from total carbs and keep the same method across the day.
Common mistakes
- Treating 1 cup chopped pepper (149 g / 5.3 oz) as a negligible garnish.
- Forgetting breadcrumbs, rice, or sweet sauces in stuffed pepper recipes.
- Assuming all peppers are equal; red and yellow bells are sweeter than green bells.
- Using glazed or pickled peppers during low-carb weeks without checking the label.
Choosing a pepper for your goal
Green bell peppers are common for lower-carb cooking and crisp texture. Red bell peppers are popular for raw snacks and roasted flavor. Jalapeños are used for heat in small portions. People with reflux or sensitive stomachs often choose milder peppers.
References
- USDA FoodData Central: Peppers, sweet, green, raw(usda)
- USDA FoodData Central: Peppers, sweet, red, raw(usda)
- USDA FoodData Central: Peppers, jalapeno, raw(usda)
- NIH Office of Dietary Supplements: Vitamin C(nih_ods)
- PubMed: Dietary fiber and glycemic control(pubmed)
- Harvard T.H. Chan School of Public Health: Vegetables and Fruits(harvard)
Frequently asked questions
People also ask
How many carbohydrates are in peppers?
Most fresh peppers contain about 4–7 g of carbohydrates per 100 g (3.5 oz). Green bell peppers are near the low end, red bell peppers are near 6 g, and jalapeños are near 6.5 g per 100 g (3.5 oz). A typical serving is smaller than 100 g, so the carbs per serving are often 1–5 g.
Do peppers have net carbs?
Yes. Net carbs equal total carbs minus fiber. For example, 100 g (3.5 oz) of red bell pepper has about 6.0 g carbs and 2.1 g fiber, or about 3.9 g net carbs. Green bell pepper has about 2.9 g net carbs per 100 g (3.5 oz).
Are bell peppers keto-friendly?
Yes, in normal portions. A half-cup of chopped bell pepper (about 75 g / 2.6 oz) has roughly 2–3 g net carbs, depending on color. Larger stuffed peppers can add more carbs from fillings, so count the whole recipe.
Do green peppers have fewer carbs than red peppers?
Yes. Green bell peppers usually have about 4.6 g carbs per 100 g (3.5 oz), while red bell peppers have about 6.0 g. The difference comes mainly from natural sugars that develop as peppers ripen.
How many net carbs are in one cup of chopped bell peppers?
One cup of chopped raw bell pepper is about 149 g (5.3 oz). Green bell pepper provides about 6.9 g total carbs and 2.5 g fiber, or about 4.4 g net carbs. Red bell pepper provides about 9.0 g total carbs and 3.1 g fiber, or about 5.9 g net carbs.
Are peppers good for diabetes?
Fresh peppers are low in carbohydrate per typical serving and contain fiber, which can support blood-sugar-friendly meals. Individual glucose responses vary. People with diabetes should monitor their response and count peppers within their overall carbohydrate plan.
How many carbs are in a whole bell pepper?
A medium green bell pepper (about 119 g / 4.2 oz) has roughly 5.5 g total carbs and 2.0 g fiber, or about 3.5 g net carbs. A medium red bell pepper of similar size has about 7.1 g total carbs and 2.5 g fiber, or about 4.6 g net carbs.
Are peppers a low-carb vegetable?
Yes. Fresh peppers provide about 4–7 g total carbs per 100 g (3.5 oz), and fiber lowers net carbs to roughly 3–4 g per 100 g. That makes them a low-carb vegetable for most eating patterns, including keto in normal portions.
Do cooked peppers have more carbs than raw peppers?
Cooking does not add carbohydrates to plain peppers, but it concentrates them by weight as water is lost. Roasted or sautéed peppers therefore have more carbs per 100 g than raw peppers. Added oils, sugar, or breading raise carbs further, so check the recipe.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 8
- Last updated
- Nov 12, 2026
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