Green vs yellow capsicum compared: vitamin C, fibre, calories and more per 100 g, plus health benefits and the best ways to use each in your cooking.
Green and yellow capsicum (also called bell pepper, or shimla mirch) come from the same plant, but they are not nutritionally identical. Yellow capsicum has more than twice the vitamin C of green, while green capsicum has more fibre and fewer calories. Both are low in calories, rich in antioxidants and easy to add to everyday meals.
In this guide I compare the two side by side, explain why their nutrition differs, and share simple ways to use each one in your kitchen.
Why green and yellow capsicum are different
Most green capsicums are simply picked before they are fully ripe. When the fruit is left on the plant for longer, it changes colour (to yellow, orange or red, depending on the variety), becomes sweeter and builds up more vitamin C and other plant pigments.
This is also why green capsicum is usually cheaper: it reaches the market sooner and keeps for longer. Its flavour is slightly bitter and grassy, while yellow capsicum is sweeter and milder.
Green vs yellow capsicum: nutrition per 100 g
The table below uses figures from USDA FoodData Central for raw capsicum. A medium capsicum weighs roughly 120 to 160 g, so one whole pepper gives you a little more than these amounts.
| Nutrient | Green capsicum | Yellow capsicum |
|---|---|---|
| Calories | 20 kcal | 27 kcal |
| Protein | 0.86 g | 1.00 g |
| Total fat | 0.17 g | 0.21 g |
| Carbohydrates | 4.64 g | 6.32 g |
| Dietary fibre | 1.7 g | 0.9 g |
| Vitamin C | 80.4 mg | 183.5 mg |
| Vitamin A (RAE) | 18 µg | 10 µg |
| Folate | 10 µg | 26 µg |
| Potassium | 175 mg | 212 mg |
What the numbers mean
- Vitamin C: most adults need 75 to 90 mg a day. 100 g of yellow capsicum provides about twice that amount, and 100 g of green capsicum covers most of it. Read more in our guide to vitamin C benefits and sources.
- Fibre: green capsicum has almost twice the fibre of yellow, which supports digestion and helps you feel full.
- Calories: both are very low in calories, so they add colour and volume to meals without adding much energy.
- Folate and potassium: yellow capsicum is slightly higher in both. Folate is important before and during pregnancy, and potassium supports healthy blood pressure.
- Vitamin A: both colours provide only small amounts. If vitamin A is your goal, red capsicum is the standout at around 157 µg RAE per 100 g. See our vitamin A guide for other sources.
Health benefits of capsicum
Supports immunity and skin
Vitamin C helps your immune system work normally and is needed to make collagen, the protein that keeps skin, gums and blood vessels healthy. Capsicum is one of the richest vegetable sources, often ahead of oranges gram for gram.
Helps you absorb iron from plant foods
Vitamin C improves the absorption of iron from plant foods such as lentils, chickpeas, beans and spinach. Adding capsicum to a daal salad, chana chaat or a vegetable stir-fry is an easy way to get more from these iron sources, which is especially useful for women, vegetarians and people with low iron.
Friendly for weight management and blood sugar
Capsicum is a non-starchy vegetable: low in calories and carbohydrates, with some fibre. It fits well into plans for weight management and for people living with diabetes, as long as it is not deep-fried or cooked in a lot of oil.
Antioxidants for long-term health
Both colours contain carotenoid antioxidants, including lutein, which is linked with eye health. Eating a mix of colours gives you a wider range of these plant compounds.
Which one should you choose?
- Choose yellow if you want the most vitamin C, a sweeter taste for salads and snacks, or something children are more likely to enjoy raw.
- Choose green if you want more fibre, fewer calories, a lower price or a firmer texture that holds up well in curries and stir-fries.
- Best option: use both. A mix of colours on your plate gives you a broader range of nutrients and makes meals more appealing.
Where to use green and yellow capsicum
Green capsicum
Its savoury flavour works well in cooked dishes: chicken karahi, jalfrezi, shimla mirch aloo, stuffed capsicum, stir-fries, pasta sauces, omelettes and sandwiches.
Yellow capsicum
Its sweetness shines raw or lightly cooked: salads, wraps, crunchy snack sticks with hummus or yoghurt dip, pasta, roasted vegetables and quick stir-fries.
Tips to keep the most nutrients
- Eat some raw: vitamin C is sensitive to heat and water, so raw capsicum keeps the most.
- Cook briefly: stir-frying, grilling or roasting for a short time keeps more vitamin C than long boiling or slow simmering.
- Cut just before using: slicing exposes the flesh to air, which slowly reduces vitamin C.
- Buy well: pick firm, glossy capsicums that feel heavy for their size, with no soft or wrinkled spots.
- Store smart: keep them unwashed in the fridge crisper drawer. Green capsicum usually lasts about a week; yellow is best used within a few days.
A note on digestion: some people find raw green capsicum causes bloating or heartburn. If that happens to you, try cooking it lightly or choosing yellow or red capsicum, which many people find easier to tolerate.
Frequently asked questions
Is yellow capsicum healthier than green?
Yellow capsicum has more vitamin C, folate and potassium, while green has more fibre and fewer calories. Neither is “unhealthy”. Both are excellent vegetables, and eating a variety of colours is the best approach.
Is capsicum good for weight loss?
Yes, it can help. Capsicum is low in calories, adds volume and crunch to meals and helps you eat more vegetables. How you cook it matters, so use little oil and avoid deep-frying.
Can people with diabetes eat capsicum?
Yes. Capsicum is a non-starchy vegetable that is low in carbohydrates and has very little effect on blood sugar. It is a good choice to fill half your plate with alongside other vegetables.
Is it better to eat capsicum raw or cooked?
Both are healthy. Raw capsicum keeps the most vitamin C, while light cooking can make some carotenoid antioxidants easier for the body to absorb. Enjoy a mix of raw and lightly cooked capsicum through the week.
Get personalised nutrition support
Want help building balanced, colourful meals that suit your health goals? Dr. Rida Saeed offers one-to-one online nutrition consultations. Explore our nutrition services or book directly on WhatsApp +971 54 448 6145.
This article is for general information only and is not a substitute for medical advice. Please speak to your doctor or a qualified health professional about your individual needs.
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