Quick answer
Green bell peppers are considered keto friendly and can be included as part of a ketogenic diet. They are low in carbohydrates and calories, with only about 5-6 grams of net carbs per pepper. The fiber content helps reduce the glycemic impact. Bell peppers are also a good source of vitamin C and antioxidants. In moderation, they make a tasty and nutritious addition to keto meals.
What are green bell peppers?
Green bell peppers, sometimes referred to as green capsicum, are an unripe version of the red, orange, or yellow bell peppers. They belong to the nightshade family of vegetables, along with tomatoes, potatoes, and eggplant.
While green in color, they change to red, orange, yellow, or even purple as they ripen. Unripe green peppers have a slightly bitter taste and crunchy texture compared to the sweeter, softer ripe varieties.
Nutritionally, red/yellow/orange peppers contain more antioxidants and vitamin A, while green peppers are higher in vitamin C. Other than color and taste, there is little difference between the nutritional profiles of different colored bell peppers.
Some key facts about green bell peppers:
- Botanically classified as the fruit of plants in the Capsicum annuum species
- Contain over 30 different antioxidants, including vitamin C, vitamin A, and carotenoids like beta-carotene
- Provide vitamin B6, folate, vitamin K1, potassium, thiamine, vitamin E
- Have a crunchy texture and mild, slightly bitter taste when raw
- Can be eaten raw, cooked, stuffed, or added to salads, stir-fries, pizza etc.
In terms of macronutrients, one medium raw green bell pepper (119g) contains:
| Calories | 25 |
| Protein | 1g |
| Fat | 0g |
| Net carbs | 5g |
| Fiber | 1.5g |
| Sugar | 2.5g |
As you can see, green bell peppers are very low in calories and carbohydrates compared to many other fruits and vegetables. A whole medium pepper contains just 25 calories and 5g net carbs.
This carb and calorie profile is what makes them a keto-friendly choice.
Are green bell peppers keto?
To determine if a food is keto-friendly, we look at its carbohydrate content.
The ketogenic diet aims to get the body into a state of ketosis, where it burns fat for fuel instead of glucose. To achieve this, carb intake needs to be restricted to around 5-10% of total daily calories.
For most people following a standard ketogenic diet, this equates to 20-50g of net carbs per day. Some people may be able to stay in ketosis with carb intakes up to 100g per day.
With only 5g net carbs per pepper, green bell peppers fall within keto carb limits. One medium pepper contains around 5-10% of the average daily keto carb allowance.
Green peppers are also low in sugar and calories, containing just 2.5g sugar and 25 calories per pepper. This makes them a nutrient-dense, low-calorie choice for keto.
Additionally, green peppers contain fiber. The 1.5g of fiber per pepper helps reduce the glycemic impact of the 5g carbs. Fiber slows digestion, preventing blood sugar spikes.
Considering their low net carb and calorie content, green bell peppers can be included as part of a well-formulated ketogenic diet. One medium pepper likely won’t knock you out of ketosis.
However, moderation is still key. While they are keto-friendly, overdoing green peppers could push your carbs over the limit. Sticking to 1-2 peppers per day is a safe bet for most people on keto.
Keto-friendly ways to eat green bell peppers
Here are some ideas for how to incorporate green bell peppers into keto meals and snacks:
- Raw veggie dippers – Slice raw green peppers into sticks or strips for dipping into keto-friendly dips like guacamole, salsa, hummus or creamy dips.
- Salads – Chopped or sliced green pepper adds crunch and nutrients to keto-friendly salads.
- Omelets or scrambled eggs – Diced or sliced green pepper is tasty mixed into omelets and egg scrambles.
- Stir-fries – Quickly saute with keto-friendly protein, veggies, and seasoning for a fast meal.
- Fajitas or tacos – Saute with onion and taco seasoning, wrap in lettuce leaves.
- Pizza – Top keto-crust pizzas with sliced green pepper.
- Kabobs – Alternate pieces of green pepper with meat and mushrooms on a skewer.
- Stuffed peppers – Fill halved peppers with cooked ground meat, vegetables, and cheese.
- Soups and chilis – Add chopped or sliced green pepper to keto soups and chilis.
- Sautéed – Quickly sauté sliced green peppers in olive oil or butter until tender.
When cooking green peppers, keep cooking time short to preserve the crunchy texture. Overcooking can make the peppers mushy.
Potential benefits of green bell peppers on keto
In addition to being low carb, green bell peppers offer several potential health benefits:
- Vitamin C – One green pepper contains over 160% of the RDI for vitamin C, an important antioxidant and immune booster.
- Vitamin A – Green peppers have some vitamin A in the form of carotenoids like beta-carotene. Vitamin A benefits immunity, skin, eyes and more.
- Antioxidants – Green peppers contain over 30 different antioxidant compounds that help combat oxidative stress.
- Anti-inflammatory – The antioxidants in green peppers provide natural anti-inflammatory effects.
- Vision health – The antioxidants lutein and zeaxanthin found in green peppers promote eye health.
- Heart health – The nutrients in green peppers may support healthy blood pressure and cholesterol levels.
Green peppers are an excellent low-carb source of immune-boosting vitamin C on the ketogenic diet. Their antioxidants and anti-inflammatory effects are also beneficial.
Are there any downsides of green peppers on keto?
Green bell peppers are considered one of the most keto-friendly vegetables. However, there are a couple things to keep in mind:
- Carb counts can add up – While 1-2 small peppers likely won’t knock you out of ketosis, consuming too many may push carbs over the limit.
- Nightshade vegetable – Bell peppers belong to the nightshade family, which some people avoid on keto due to sensitivities.
- Higher carb when unripe – Unripe green peppers have slightly more net carbs than fully ripe red/yellow peppers.
To maximize benefits on keto, enjoy green peppers in moderation as part of an overall low-carb, high-fat diet. Be mindful of portions and track net carbs from all sources.
Those with nightshade sensitivities may also want to limit or avoid green peppers. In this case, try swapping for low-carb vegetables like zucchini, spinach, kale or cauliflower.
The bottom line
Green bell peppers are a keto-friendly food. With their low carb, low calorie, and high nutrient profile, they make a tasty addition to the ketogenic diet.
Aim for 1-2 peppers per day and be sure to track your net carbs. Combine green peppers with healthy fats and proteins to make delicious keto meals and snacks. Their antioxidants, vitamins, minerals and fiber provide many potential benefits as well.
While not the lowest carb choice, green peppers can be incorporated into a healthy ketogenic lifestyle when used in moderation alongside other low-carb veggies. They provide variety and nutrition to keto meal plans.
