📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 20 kcal | 1% | |
| Carbohydrates | 4.6g | 2% | |
| Dietary fibre | 1.7g | 6% | |
| Sugars | 2.4g | — | |
| GI | ~15 — Near zero | — | |
| Vitamin C | 80.4mg | 89% | |
| Vitamin K | 7.4µg | 6% | |
| Vitamin B6 | 0.29mg | 17% | |
| Folate | 10µg | 3% | |
| Vitamin E | 0.37mg | 2% | |
| Potassium | 175mg | 4% | |
| Chlorogenic acid | present | — |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Green capsicum provides 80.4mg of vitamin C per 100g — 89% of the daily requirement, and more vitamin C per 100g than an orange (53mg). A single medium green capsicum (approximately 150g) provides more than the full daily vitamin C requirement. Red and yellow capsicums have even higher vitamin C (128mg and 184mg respectively) due to greater maturity, but green capsicum is significantly cheaper and still provides exceptional vitamin C. At just 20 kcal per 100g, green capsicum is one of the most vitamin C-efficient foods available.
Green capsicum provides 0.29mg of vitamin B6 per 100g — 17% of the daily requirement. Vitamin B6 (pyridoxine) is essential for the synthesis of serotonin, dopamine, norepinephrine and GABA — the major mood-regulating neurotransmitters. It is also required for haemoglobin synthesis, homocysteine metabolism and immune function. Green capsicum is a practical and affordable whole-food vitamin B6 source, particularly valuable in plant-based diets where B6 intake from animal sources is lower.
Green capsicum contains chlorogenic acid — the same primary antioxidant found in coffee and plums. Chlorogenic acid inhibits glucose absorption in the gut, has anti-inflammatory properties, inhibits LDL oxidation and has demonstrated blood pressure-lowering effects in clinical research. The combination of chlorogenic acid with quercetin, vitamin C and other capsicum polyphenols creates a synergistic antioxidant and anti-inflammatory effect that is supported by population studies showing regular capsicum consumption associated with reduced cardiovascular disease risk.
Capsicums (all colours) contain lutein and zeaxanthin — the carotenoids that accumulate in the macula of the eye and provide specific protection against age-related macular degeneration and cataracts. Green capsicum provides meaningful amounts of these compounds, though red and orange varieties contain higher concentrations. Regular consumption of capsicum and other lutein-containing vegetables is consistently associated with reduced risk of macular degeneration in population studies.
⚠️ Who should limit or avoid
Capsicums belong to the Solanaceae (nightshade) family alongside tomatoes, potatoes and eggplant. They contain capsaicin (in trace amounts in green capsicum compared to chilli), solanine and other alkaloids. Some people with inflammatory arthritis or autoimmune conditions report symptom improvement when avoiding nightshades. The scientific evidence for nightshade restriction improving arthritis is limited, but individual trial (4-week elimination) under dietitian guidance is a reasonable option for those with uncontrolled inflammatory arthritis.
Raw capsicum's fibrous texture and mild alkaloids can trigger reflux or digestive irritation in some people with GORD or IBS. Cooking capsicum significantly reduces these compounds and makes it better tolerated. People with reflux or IBS who react to raw capsicum may find cooked capsicum (roasted, sautéed) is well-tolerated.
Capsicum allergy is uncommon but documented. Cross-reactivity with latex (latex-fruit syndrome) and with other Solanaceae family members is possible. Oral allergy syndrome (mild tingling, itching in mouth) can occur in people with birch pollen allergy.
🛒 How to select & buy green capsicum
A fresh green capsicum is firm throughout when squeezed (no soft spots), glossy and brightly coloured (deep green, not dull or wrinkled), and feels heavy for its size (full of juice). Soft patches indicate the beginning of rotting — the entire capsicum deteriorates rapidly once softening starts. Wrinkled skin means dehydration and loss of vitamin C. A slightly waxy sheen is normal and desirable. Avoid capsicums with pale yellow patches or brown spots at the stem.
Green: unripe, firmer, more bitter/vegetal flavour, lower sugar, highest chlorophyll. Red: fully ripe, sweetest, highest vitamin C (128mg/100g) and beta-carotene, richest flavour. Yellow: intermediate ripeness, mild flavour, highest vitamin C (184mg/100g) of all colours. All provide excellent nutrition. Green is cheapest (least growing time) and most versatile for cooking. Red is best for raw eating, roasting and Mediterranean dishes. The choice depends on application and budget — all are nutritionally excellent.
The white pithy membrane inside capsicum is significantly more bitter than the flesh. Always remove it for best flavour — cut the capsicum into quarters, then slice off the white membrane with a knife. The seeds are edible but have a slightly bitter flavour and papery texture. For stir-fries, roasting and most cooking, removing seeds and pith produces a much better flavour result. The discarded seeds and pith can be composted.
🧊 Storage tips & shelf life
Whole capsicums keep 1–2 weeks in the crisper drawer. Store dry — moisture at the stem end accelerates mould. A perforated bag or loose wrapping prevents moisture buildup while retaining some humidity. Do not wash until ready to use. Vitamin C remains well-preserved in refrigerated storage for the first week.
Cut capsicum keeps 3–5 days in a sealed container. Place cut-side down on a plate or store in an airtight container. Vitamin C oxidises from cut surfaces — use cut capsicum within 3 days for best nutritional value. Half a capsicum placed seed-side up on a plate covered with cling film works well.
Capsicum is one of the few vegetables that freezes without blanching — just wash, remove seeds and pith, dice or slice, freeze on a tray first, then bag. Texture softens on thawing so frozen capsicum is best used in cooked dishes (stir-fries, curries, soups, pasta sauces). Vitamin C is largely preserved in freezing. Excellent for buying in bulk when prices are low and freezing in portions.
📖 About green capsicum — complete guide
Capsicums (Capsicum annuum) are native to Central and South America, where wild Capsicum species have been used as food for at least 10,000 years — archaeological evidence from Peru and Mexico documents cultivation from approximately 7,500 BCE. Christopher Columbus encountered capsicums in the Caribbean in 1492 and brought seeds back to Spain, where they were initially grown as ornamental plants due to their resemblance to black pepper. The Portuguese spread capsicum cultivation to Africa and Asia via their trade routes in the 16th century — introducing it to India, Southeast Asia and Africa before it reached most of mainland Europe directly. This explains why capsicum features heavily in Indian, Thai, Korean and West African cuisines that had no access to the plant before European contact, yet now consider it indispensable. The word 'pepper' for capsicums (unrelated to black pepper) was applied by Columbus, who was searching for black pepper (Piper nigrum) and misleadingly described the pungent new fruits.
The distinction between green, red and yellow capsicum — all the same species Capsicum annuum — reflects different stages of fruit maturity. Green capsicum is harvested before full ripening; if left on the plant, it progresses through yellow, then orange, to red as the chlorophyll breaks down and carotenoids (particularly capsanthin and lycopene in red varieties) accumulate. This ripening dramatically increases sugar content (from 2.4g to 4.2g per 100g), vitamin C (from 80mg to 128mg for red), beta-carotene (increasing substantially in red varieties) and overall flavour intensity. The commercial practice of harvesting green (unripe) capsicums is economically driven — green capsicums take 70–80 days to mature versus 90–110 days for red — but produces a nutritionally and flavourly inferior product. For maximum nutritional value, red capsicum is significantly superior; for cooking applications requiring firm texture and lower cost, green capsicum is practical and still nutritionally impressive.