Green peppers are often dismissed as being less flavorful and nutritious than their red, orange, and yellow counterparts. However, green peppers do have some unique benefits that make them a valuable addition to a healthy diet.
Nutrition
While green peppers have lower levels of some nutrients compared to fully ripe peppers, they still provide a good amount of vitamins, minerals and antioxidants. Some of the key nutrients found in green peppers include:
- Vitamin C – One green pepper provides over 100% of the RDI for vitamin C, an essential nutrient with antioxidant properties.
- Vitamin A – Green peppers have good amounts of beta-carotene, which the body converts into vitamin A. Vitamin A supports eye and immune health.
- Vitamin B6 – This B vitamin plays a role in over 100 enzyme reactions in the body and supports nerve signaling.
- Vitamin K1 – Also known as phylloquinone, vitamin K1 aids blood clotting and bone health.
- Potassium – With over 200mg potassium per pepper, this mineral helps control blood pressure and water balance.
In addition to vitamins and minerals, green peppers contain a variety of beneficial plant compounds such as lutein, quercetin, and capsaicin that function as antioxidants in the body.
Unique Flavor
While green peppers are often described as having a grassy, herbaceous taste, their flavor is actually quite complex. When eaten fresh, green peppers have a bright, tart and slightly bitter flavor that works well for certain culinary applications. The astringent taste can help cut through rich or fatty foods. Green peppers also tend to be crunchy with a juicy bite.
Uses in Cooking
Some popular uses for green peppers include:
- Salads – Sliced or chopped raw green peppers add color and crunch to leafy green salads.
- Stir fries – The crisp texture retains integrity when stir fried or sautéed.
- Soups and stews – Diced green peppers are commonly used as an aromatic in chicken noodle soup, vegetable soup, minestrone, etc.
- Omelets and scrambles – Sautéed green peppers pair nicely with eggs.
- Sandwiches – Thin slices work well on subs, paninis and wraps.
- Crudités – Serve fresh cut green pepper strips with hummus or another dip.
- Pickling – Pickled green peppers add tangy flavor to relishes, antipasto and salad bars.
The sharp, fresh taste of green bell peppers complements strongly flavored foods like onions, garlic, meats and spice blends. They work especially well in highly seasoned styles of cooking like Latin, Cajun and Southwest cuisines.
Unripe State
Green peppers are simply unripe versions of red, yellow and orange peppers. While they start off green, they can turn various shades of red, orange, yellow, purple, brown or black as they fully mature. Allowing green peppers to ripen longer on the vine results in the following changes:
- Increased sugar content – Ripe peppers have a higher concentration of fructose, glucose and sucrose.
- Decreased bitterness – Compounds that taste bitter, like capsaicin, decrease during ripening.
- New pigments – Carotenoids like beta-carotene, capsanthin and violaxanthin accumulate, changing the color.
- Softer texture – Fully ripe peppers develop a more tender, supple flesh.
Due to their less sweet flavor and firmer crunch, green peppers are often preferred for cooking applications where they will be sautéed, boiled or roasted. Fully ripe peppers are better suited for eating raw, grilling or quick pickling.
Potential Downsides
There are a few potential downsides associated with eating green peppers:
- Indigestion – Some people experience gas and bloating from eating green peppers raw. Cooking them can make them easier to digest.
- Nightshade vegetable – People with sensitivity to nightshades like tomatoes, eggplant, potatoes may also react to green peppers.
- Pesticide residue – Peppers tend to be heavily sprayed with pesticides, so it’s best to buy organic or wash very thoroughly.
- Allergies – While not as common as other food allergies, pepper allergies do exist and can cause oral allergy syndrome or anaphylaxis.
Cost
Green bell peppers are one of the more affordable fresh produce options. The average cost of green peppers is $1 – $3 per pound. By comparison, colored peppers like red and yellow generally cost $2 – $4 per pound. The lower price point makes green peppers a budget-friendly vegetable.
| Pepper Variety | Average Price Per Pound |
|---|---|
| Green bell pepper | $1 – $3 |
| Red bell pepper | $2 – $4 |
| Orange bell pepper | $2 – $4 |
| Yellow bell pepper | $2 – $4 |
Environmental Impact
Bell peppers have a relatively low environmental impact compared to some other vegetables. Key facts about the sustainability of green bell peppers include:
- Water usage – Red and green bell peppers require 20-30 gallons of water per pound produced.
- Land usage – Peppers have a high crop yield and use land efficiently. Planting density is over 30,000 plants per hectare.
- Energy usage – Greenhouse pepper production can use high amounts of electricity for lighting and climate control. Field-grown is lower impact.
- Food miles – Peppers shipped long distances via air have a larger carbon footprint. Locally-grown peppers are more sustainable.
Choosing organically grown and locally sourced green peppers can help support lower impact farming practices.
Conclusion
Although they lack the sweetness of fully ripe peppers, green bell peppers still offer nutritional and culinary value. Their bright, crisp flavor works well raw and cooked, and they provide a good dose of vitamins A and C, potassium and antioxidants. Green peppers have unique characteristics that make them a versatile, budget-friendly addition to a healthy lifestyle.