Fiber In Peppers: The Fact And Fiction

Fiber is an important part of your diet and most nutritionists believe that Americans do not get enough of it. One way to increase the amount of fiber in your diet is to consume fresh fruits and vegetables. Peppers are technically fruits (even though we treat them as vegetables) so they fall into that category, but how rich in fiber are they? We will answer that question below by looking at the fiber content of peppers.

How much fiber is there typically in peppers?

While peppers do contain a significant amount of fiber, the amount can vary a lot between varieties. For example, you get 2.1 grams of fiber in 100 grams of bell pepper but quite a bit more from an equivalent amount of smaller peppers. From 100 grams of scotch bonnet peppers, you get 3.3 grams and even more from serranos.

Note that while the smaller scotch bonnet contains more fiber, it is a very hot pepper. Bell peppers are sweet with no heat, which means that eating 100 grams should not be a problem, whereas hot peppers are usually consumed in much smaller quantities.

Are there certain varieties higher in fiber than others?

Smaller hot peppers often contain more fiber compared to larger ones. Hot chilies like serranos have up to 3.7 grams of fiber per 100 grams, which is far more than you would get from the equivalent amount of bell pepper.

How does it compare to food known for high levels of fiber?

While some peppers do contain more than others, none could be considered a truly high fiber food, which is clear when you compare peppers to high-fiber vegetables like artichokes. A 100 gram serving of artichokes will give you 5 grams of fiber. The same amount of cooked lima beans will give you 7 grams.

Other foods like lentils, black beans, and blackberries all contain much more than the typical pepper. What’s more, much of the fiber in foods like Brussels sprouts and lima beans is soluble. Soluble fiber is beneficial for more than just digestion and constipation, it can help to treat illnesses like diabetes and heart disease as well.

Do ripened red peppers have more fiber than unripened green ones?

Ripened bells typically contain more fiber than their unripe counterparts. A ripe red bell pepper will give you 2.1 grams per 100-gram serving; a green bell pepper will you 1.7 grams per 100-gram serving. Not a huge difference, but a difference nonetheless.

Do dried peppers lose fiber content?

The removal of moisture can cause a significant impact on the nutrients in fruits and vegetables including peppers but it doesn’t affect all nutrients. Fiber, vitamin A, and iron are among the nutrients that are mostly unaffected by drying.

Drying does not affect fiber content but it reduces the overall volume of the pepper, which means that dried peppers will have a higher proportion. For example, you will get 7.7 grams of fiber from 100 grams of dried habaneros in comparison to the 1.5 grams that you might get from the same amount of fresh habaneros.

UPDATE NOTICE: This post was updated on January 25, 2020 to include new content.
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