Yellow Pepper (by INCA): The Light Calorie Champion

Yellow peppers are an absolute steal in the calorie department. At just 80 calories per 100g, they’re genuinely low-calorie. For context, that’s lower than most fruits and comparable to leafy greens. This is the kind of food you can load onto your plate without a second thought—ahoy to guilt-free eating.

The 45g serving (which is roughly one smallish pepper) clocks in at 36 calories. That’s almost negligible. You could eat three of them and still be under 110 calories. This makes yellow peppers a captain’s choice for anyone serious about staying within their calorie targets.

How It Fits Into Your Day

Let’s talk numbers, because this is where yellow peppers truly shine.

On a 1,500 calorie diet: One serving is 2.4% of your daily allowance. Practically invisible. You could eat five or six peppers without making a dent.

On a 2,000 calories: One serving is 1.8% of your budget. You’re spending almost nothing here. This is your green light to go wild.

On a 2,500 calories: One serving is 1.4% of your daily intake. These are background players in a bigger meal, which is fine—they add bulk and nutrition without the calorie plunder.

The real advantage? You can use peppers as your volume play. Need to feel full without hammering your calories? Roast a whole yellow pepper, slice it up, and watch it transform a meal from meagre to substantial.

Macros That Actually Impress

Here’s the plot twist: those 36 calories come wrapped in some genuinely useful nutrients. You’re getting 2.7g of fibre per serving, which is solid. That’s the stuff that keeps you full and your digestion ticking along nicely.

The protein content (0.89g) is modest but honest. Not going to build muscle, but it’s there. The carbs (9.78g) are all good quality—mostly sugars and fibre, nothing dodgy. And fat? Zero. Clean sheet.

If You’re Cutting Hard

Swapping yellow peppers for something else? Honestly, don’t bother. They’re already so light that you’d be cutting features, not fat. If anything, reach for red peppers instead—they’re similarly low-calorie but sweeter, so they scratch that sugar itch better. Or go with the yellow pepper and reduce something heavier elsewhere (like ditching 20g of rice).

A Practical Meal Idea

Here’s what I’d do: Sheet pan dinner.

Slice one yellow pepper (and a red one, if you’re feeling fancy). Toss with 150g chicken breast, a drizzle of olive oil, salt, and paprika. Roast at 200°C for 20 minutes. Serve with a small portion of couscous or brown rice.

You’ve got a meal that’s around 350-400 calories, packed with colour, fibre, and protein. The peppers do the heavy lifting on volume while contributing barely anything to your calorie count.

The Surprise

Yellow peppers contain more vitamin C than an orange, gram for gram. More. That’s mental. Plus they’ve got lutein and zeaxanthin—fancy compounds that your eyes absolutely love. You’re basically eating eyesight.

So there you have it: low calorie, high volume, and surprisingly nutrient-dense. Yellow peppers deserve a permanent place on your shopping list.

Nutrient	45 g	Per 100g
Calories	36.0 kcal	80.0 kcal
Protein	0.9g	2.0g
Fat	0.0g	0.0g
of which saturates	0.0g	0.0g
Carbohydrates	9.8g	21.7g
of which sugars	0.0g	0.0g
Fibre	2.7g	6.0g
Sodium	4.0mg	8.9mg