Quick Answer
A medium red roasted pepper contains around 40 calories. The exact calorie count can vary slightly depending on the size of the pepper and how it is prepared. But in general, a medium roasted red pepper provides about 40 calories, 9 grams of carbohydrate, 2 grams of fiber, and almost 150% of the daily recommended intake of vitamin C.
Calorie Count Factors
Several factors affect the calorie content of roasted red peppers:
Size
Larger peppers contain more calories and smaller peppers contain fewer calories. For example:
– A small roasted red pepper (around 3 inches long) contains about 25 calories
– A medium roasted red pepper (around 4 inches long) contains about 40 calories
– A large roasted red pepper (over 5 inches long) contains about 50 calories
So the bigger the pepper, the more calories it will provide.
With or Without Seeds/Membrane
Peppers with the seeds and inner white membranes intact contain slightly more calories than seeded peppers with the membranes removed. The seeds and membranes provide an extra 2-3 calories per pepper.
Roasting Method
How the red pepper is roasted also impacts its calorie content. Red peppers roasted in oil or broiled with oil will contain slightly more calories than raw red peppers or those roasted without oil. The oil adds minimal extra fat and calories.
Added Ingredients
If additions like cheese, garlic, herbs, or breadcrumbs are added to stuffed roasted red peppers, the calorie count will increase accordingly. Plain roasted peppers have the lowest calories.
So the calorie content ranges based on these factors, but a medium 4 inch long red pepper roasted without oil or other additions provides about 40 calories.
Nutrition Facts for Roasted Red Peppers
Here are the nutrition facts for a medium roasted red pepper (about 4 inches long, no seeds, roasted without oil):
| Nutrient | Amount |
|---|---|
| Calories | 37 |
| Carbohydrates | 8.8g |
| Fiber | 2.4g |
| Protein | 1.3g |
| Fat | 0.3g |
| Vitamin C | 143% DV |
| Vitamin A | 25% DV |
| Iron | 5% DV |
As you can see, roasted red peppers are low in calories and fat. They are an excellent source of vitamin C and also provide vitamin A, fiber, and iron.
Calorie Comparison to Other Foods
To put the 40 calorie count into perspective, here is how roasted red peppers compare calorie-wise to some other foods:
– 1 medium apple: 95 calories
– 1 cup grapes: 100 calories
– 1 ounce cheddar cheese: 115 calories
– 2 tablespoons peanut butter: 190 calories
– 1 ounce potato chips: 155 calories
– 1 slice wheat bread: 75 calories
So you can see that roasted red peppers are very low in calories compared to many other foods. They make an excellent low calorie addition to meals and snacks.
Weight Loss Benefits
Roasted red peppers are a great choice if you are trying to lose weight for several reasons:
Low Calorie
With only 40 calories in a medium pepper, this vegetable can help you keep calorie intake low to create a calorie deficit needed for weight loss.
High Fiber and Water
The combination of fiber and water in roasted red peppers helps fill you up. This can prevent overeating and decrease calorie intake.
Nutrient Density
Red peppers provide a powerhouse of important vitamins, minerals, and antioxidants. These nutrients help support a healthy metabolism.
Versatility
Roasted red peppers are delicious and versatile. You can add them to salads, sandwiches, pasta, pizza, and more. Their versatility makes it easy to include them in healthy meals.
Overall, the low calorie, high nutrient content of roasted red peppers makes them a smart choice if you are trying to shed pounds.
Tips for Preparing Low Calorie Roasted Red Peppers
Follow these tips for keeping calories to a minimum when roasting red peppers:
– Remove seeds and white membranes to reduce calories by 2-3 per pepper
– Roast peppers without oil – brush with water instead if needed
– Opt for shorter roast times to avoid caramelization which increases natural sugars
– Season with herbs and spices instead of high calorie sauces or cheeses
– Pair peppers with non-starchy veggies and lean protein
– Avoid frying or stuffing peppers which adds extra calories
– Measure portion sizes with a food scale or measuring cups for accuracy
Health Benefits
In addition to being low in calories, red roasted peppers provide some excellent health benefits:
Immune Support
With 143% DV of vitamin C in one medium pepper, roasted reds can help support a healthy immune system. Vitamin C is a powerful antioxidant that combats inflammation and illness.
Healthy Skin
The vitamin A in red peppers helps keep skin healthy by supporting cell growth. Vitamin C promotes collagen production for youthful skin as well.
Improved Vision
The antioxidants lutein and zeaxanthin found in red peppers help protect eye health and prevent macular degeneration.
Strong Bones
Red peppers contain vitamin K which supports bone density and bone strength. They also provide calcium and magnesium for proper bone formation.
Better Digestion
The fiber content in roasted red peppers can help improve digestive regularity and promotes a healthy gut. Peppers contain insoluble and soluble fiber.
So in addition to having very few calories, red roasted peppers deliver key nutrients that offer significant health benefits.
How to Roast Red Peppers
You can easily roast red peppers at home with these simple steps:
Ingredients
– 3-4 red bell peppers
– 1 teaspoon olive oil (optional)
– Salt and pepper to taste
Instructions
1. Preheat oven to 425°F. Line a baking sheet with parchment paper.
2. Wash peppers and pat dry. Remove stems and seeds. Rub peppers lightly with olive oil if desired.
3. Place pepper skins side up on prepared baking sheet. Season with salt and pepper.
4. Roast for 20-30 minutes until skins blister and turn black.
5. Remove from oven and immediately transfer peppers to a bowl. Cover with plastic wrap or lid and let sit 10-15 minutes. The steam will loosen skins.
6. Once cool enough to handle, peel off and discard skins. Slice peppers into strips.
7. Enjoy roasted red peppers on salads, sandwiches, pizzas, pastas, and more! Refrigerate leftovers.
Roasting the peppers intensifies the sweet flavor while charring the skins makes them easy to peel off. Adjust roasting time based on the size of your peppers. Smaller peppers may only need 15-20 minutes.
Recipes with Roasted Red Peppers
Here are some delicious ways to enjoy roasted red peppers:
Roasted Red Pepper Hummus
Blend roasted peppers with chickpeas, olive oil, tahini, garlic, lemon juice and seasonings for a flavorful dip or sandwich spread.
Red Pepper Pizza
Top prepared pizza crust with roasted red peppers, sliced onions, fresh mozzarella, and basil. Bake until cheese is melted.
Grilled Steak with Pepper Relish
Combine chopped roasted peppers with olive oil, balsamic vinegar, chopped parsley and garlic. Spoon relish over grilled steaks.
Farro Salad with Feta
Toss roasted red peppers with cooked farro, crumbled feta cheese, cucumber, and lemon vinaigrette.
Roasted Pepper Omelet
Add sliced roasted peppers to an omelet along with your other favorite fillings like cheese, ham, or spinach.
Pasta with Roasted Red Pepper Sauce
Puree roasted peppers with basil, olive oil, Parmesan, and garlic for a easy pasta sauce. Toss with cooked pasta.
The options are endless for enjoying the sweet flavor and low calorie benefits of roasted red bell peppers!
Conclusion
A medium 4 inch roasted red pepper provides about 40 calories and is an excellent low calorie food choice. The exact calorie count can vary based on size, preparation method, and added ingredients. But plain roasted red peppers are low in calories and deliver important vitamins, minerals and antioxidants. Their high fiber and water content provides satiety as well. If you are trying to lose weight, roasted red peppers make a great addition to meals and snacks. Their versatility and nutrition profile provides many benefits beyond the low calorie content. Roasting peppers at home is simple and brings out their natural sweetness. Incorporate roasted red peppers into hummus, pastas, pizzas, omelets, salads, and more to take advantage of their great taste and excellent nutrition.
