Bell Pepper Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Bell peppers are among the safest vegetables for blood sugar. Their GI of around 15 and glycemic load of roughly 1 per medium pepper mean they barely register on glucose. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Bell peppers have a glycemic index of about 15 — one of the lowest of any vegetable commonly tested.
A medium red bell pepper provides over 150 mg of vitamin C — more than twice the daily recommended amount.
Glycemic load below 10 is classified as low — bell pepper's GL of ~1 is among the lowest possible.
What's actually inside
Per 100 g, with your typical serving noted as 1 medium pepper (119 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
7.2g
Net carbs
5.2g
total carbs minus fiber
Fiber
2g
slows the glucose rise
- Sugars
- 4.2g
- Protein
- 1.2g
- Calories
- 37kcal
Notable nutrients
- Vitamin C152 mg
- Vitamin A3726 IU
- Vitamin B60.4 mg
- Folate46 mcg
- Potassium251 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent choice for blood sugar management
Bell peppers are among the safest vegetables for blood sugar. Their GI of around 15 and glycemic load of roughly 1 per medium pepper mean they barely register on glucose. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
Portion guidance
Almost any reasonable portion of bell pepper has negligible blood sugar impact. Even eating two or three medium peppers in a sitting provides so few net carbs that the glycemic effect remains very low. Cooking does not significantly change this, though pairing with a protein-rich dip or filling adds extra steadiness.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw
Lowers the spikeRaw bell peppers retain all their fiber and firm cell structure, keeping their already-tiny GI as low as possible.
Roasting or grilling
Raises GIHigh heat caramelizes some sugars and softens fiber, which can nudge the effective GI slightly upward — though the impact remains low given the pepper's minimal carb content.
Stuffing with refined-grain rice or sweetened filling
Raises GIThe pepper itself stays low-GI; it is the starchy or sugary filling that drives any blood sugar rise in a stuffed-pepper dish.
Pairing with hummus, cheese, or protein
Lowers the spikeAdding fat or protein to the plate slows digestion further, keeping blood sugar even flatter across the whole meal.
Pairing tip
Bell peppers pair naturally with hummus, guacamole, grilled chicken, or eggs — all protein- or fat-rich options that keep the overall meal's glycemic impact low. They also work well in stir-fries and fajitas alongside lean protein.
Why GI numbers vary
Bell pepper GI studies are limited and small, but multiple sources consistently report values in the 10–15 range, all comfortably in the low-GI zone. Color variation (red, yellow, orange, green) does not meaningfully change the GI, though red and yellow peppers are slightly sweeter and have fractionally more sugar — still negligible in glycemic terms.
Not medical advice. This page is general nutrition information about Bell Pepper. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Bell peppers have a glycemic index of approximately 15, placing them firmly in the low-GI category (55 and below). This is consistent across red, yellow, orange, and green varieties, though exact lab measurements vary slightly. The extremely low carb content means the glycemic load per serving is essentially negligible.
Bell peppers are an excellent choice for people managing blood sugar. Their GI of about 15 and near-zero glycemic load mean they have virtually no effect on blood glucose in any realistic portion. They also supply vitamin C and antioxidants. As always, people with diabetes should work with their care team for personalized guidance — this is general nutrition information only.
Not meaningfully. A medium bell pepper contains roughly 5 grams of net carbs and a good amount of fiber, so the glucose response is minimal. Even large portions produce only a small, slow rise. The pepper color (red, green, yellow) makes little difference to blood sugar impact.
All bell pepper colors sit in the same low-GI range (around 10–15). Green peppers are slightly less ripe and have marginally less sugar, but the difference in glycemic impact between colors is so small it is not practically meaningful. Choose any color freely based on taste and vitamin preference.
Yes. A medium bell pepper has about 5 grams of net carbs, making it one of the more flexible vegetables for low-carb and ketogenic diets. Most keto frameworks allow bell peppers in moderate amounts — typically half to one pepper per serving — fitting within a 20–50 gram daily net carb budget.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026