Roasted red peppers are a delicious and nutritious addition to many dishes. But are they actually good for you? Let’s take a closer look at the nutritional benefits of roasted red bell peppers.
What are Roasted Red Peppers?
Roasted red peppers are red bell peppers that have been charred and peeled. The peppers are placed directly over an open flame, under a broiler, or on a grill, allowing the skins to blacken and char. Once blackened, the peppers are placed in a bowl and covered so they can steam and sweat, making the skins easy to peel off.
Underneath the charred skin, the flesh becomes soft and tender with a sweet, smoky flavor. Roasted red peppers can be eaten as is, added to dishes, or even blended into a creamy roasted red pepper soup.
Nutritional Profile
Roasted red bell peppers are low in calories but packed with nutrients. Here is an overview of the nutrition found in a 1-cup serving (150 grams) of roasted red peppers (1, 2):
| Calories | 42 |
|---|---|
| Protein | 1 gram |
| Carbs | 9 grams |
| Fiber | 3 grams |
| Sugar | 4 grams |
| Fat | 0 grams |
| Vitamin A | 127% DV |
| Vitamin C | 317% DV |
| Vitamin B6 | 48% DV |
| Potassium | 8% DV |
As you can see, roasted red peppers are very low in calories, fat, and protein. However, they contain impressive amounts of vitamins A and C.
Vitamin A is important for eye health, while vitamin C acts as an antioxidant to help fight cellular damage. One cup of roasted red peppers provides over 100% of the recommended daily intake for both of these nutrients (3, 4).
Roasted red peppers also contain a decent amount of fiber to help promote digestive health. Plus, they provide small amounts of B vitamins and minerals like potassium and phosphorus.
Benefits of Roasted Red Peppers
Thanks to their stellar nutritional profile, roasted red peppers offer several benefits:
1. High in Antioxidants
In addition to being high in vitamins A and C, roasted red peppers are rich in antioxidants.
Antioxidants help neutralize harmful free radicals to prevent oxidative damage to cells. They have also been linked to a lower risk of chronic conditions like heart disease and certain cancers (5).
Specific antioxidants found in red bell peppers include:
– Vitamin C: A powerful antioxidant that may protect against immune deficiencies, cardiovascular disease, eye disease, and skin wrinkling (6).
– Vitamin A: An antioxidant that supports eye health and helps prevent vision loss (7).
– Carotenoids: Pigments with antioxidant abilities, including capsanthin, violaxanthin, and beta-carotene (8).
– Polyphenols: Plant compounds with antioxidant properties, such as ferulic acid and quercetin (9).
Maximizing the antioxidant content can be as simple as using different colored peppers. For example, yellow peppers contain more lutein and zeaxanthin than green peppers (10).
2. May Reduce Inflammation
Chronic inflammation is involved in many illnesses, including heart disease, cancer, and rheumatoid arthritis (11).
The capsaicin in roasted red peppers has powerful anti-inflammatory properties. Test-tube studies show that it can reduce inflammatory markers (12, 13).
Other anti-inflammatory compounds found in red bell peppers include luteolin, quercetin, and ferulic acid (14).
3. Supports Eye Health
Roasted red peppers are an excellent source of eye-healthy antioxidants like vitamins A and C, lutein, zeaxanthin, and lycopene.
Lutein and zeaxanthin accumulate in the retina of your eye and protect against oxidative damage caused by blue light and sun exposure (15).
Many observational studies show that eating more foods rich in these antioxidants helps prevent common eye diseases like cataracts and macular degeneration (16, 17).
4. May Boost Immunity
Red bell peppers are one of the best sources of vitamin C, providing 317% of the Reference Daily Intake (RDI) in just 1 cup (150 grams).
Vitamin C is crucial for immune health. It supports the production and function of white blood cells, your body’s main line of defense (18).
A deficiency in this key vitamin can weaken your immune system and increase infection risk (19).
5. Improves Skin Health
Many of the antioxidants in red bell peppers, including vitamin C and carotenoids, are linked to healthier, more youthful-looking skin (20).
Vitamin C promotes collagen production, which keeps your skin supple. It also defends against UV damage that can lead to wrinkles, dark spots, and skin cancer (21).
Lycopene and other carotenoids protect your skin from sun damage. In one 12-week study, higher lycopene intake increased participants’ skin thickness, elasticity, and roughness by 10–20% (22).
Downsides
While roasted red peppers are highly nutritious, there are a few downsides:
– Can be high in sodium if canned. Canned roasted red peppers often contain added sodium to help preserve them. Look for no-salt-added versions or fresh roasted peppers instead.
– Nightshade vegetable. All peppers belong to the nightshade family, and some people report sensitivities or intolerances to nightshades. However, most can tolerate moderate amounts without issue.
– Contains solanine when green. Green and unripe red peppers contain a toxin called solanine. Levels decrease as the pepper ripens from green to red. Fully red ripe peppers contain very little to no solanine.
Overall, these potential downsides are minor and easily avoided.
How to Eat More Roasted Red Peppers
Here are some simple ways to enjoy more roasted red peppers:
– Add to scrambled eggs, omelets, or frittatas.
– Toss into salads, pasta, or grain bowls.
– Purée into soups, dips, or sauces.
– Stuff with tuna, chicken, or cheese.
– Roast and peel your own peppers.
– Pair with grilled meat, fish, chicken, or tofu.
– Make roasted red pepper hummus.
– Top pizzas before baking.
Roasting red peppers at home is easy. Simply roast peppers directly over a gas flame, under a broiler, or on a grill until charred. Place in a covered bowl and let stand for 5–10 minutes, then gently rub off skins.
For a quick side dish, drizzle roasted red peppers with olive oil, balsamic vinegar, garlic, and fresh basil.
Summary
Roasted red peppers are low in calories and rich in antioxidants like vitamins A and C.
Eating more roasted red peppers may benefit eye health, immunity, skin health, and inflammation.
While they may not be suitable for those with nightshade sensitivities, most people can enjoy moderate amounts as part of a healthy diet.
Add roasted red peppers to eggs, salads, pastas, pizzas, and more to take advantage of their unique flavor and stellar nutrition.
Conclusion
Roasted red peppers are highly nutritious and deliver an impressive amount of antioxidants like vitamins A and C in each low-calorie serving.
Incorporating more roasted red peppers into your diet is an easy way to promote overall health. They have been linked to a variety of benefits, including improved immunity, eye health, skin health and reduced inflammation.
While roasted red peppers are generally healthy, those with sensitivities to nightshades may want to limit their intake or avoid them altogether.
For most people, enjoying roasted red peppers in moderation is a simple way to give dishes a nutritional boost and add delicious flavor. Consider roasting your own red peppers at home and adding them to scrambled eggs, salads, pastas and more.
