Raw vs Cooked Sweet Red Peppers: Which Is Better For You?

Sweet Red Peppers are vegetables that can be consumed both raw and cooked, but which version is more nutritious?

Sweet Red Peppers are an excellent source of vitamin A, and vitamin C.

They also contain a good amount of vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E and some vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin K.

Raw vs Cooked Sweet Red Peppers Nutrition

Are cooked sweet red peppers more nutritious? Let’s make an in-depth comparison of raw vs cooked sweet red peppers and see.

This comparison will begin by examining raw and cooked sweet red peppers’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw sweet red peppers compare to 100 grams of cooked sweet red peppers.

The second table compares 100 grams of raw sweet red peppers and the caloric equivalent of cooked sweet red peppers.

After cooking 100 grams of raw sweet red peppers, you will get around 93 grams of cooked sweet red peppers, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw sweet red peppers?

So if you cook 100 grams of raw sweet red peppers, you will get around 93 grams of cooked sweet red peppers, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Sweet Red Peppers Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, sweet red peppers lose weight, so the amount of calories in 100 grams is higher in cooked sweet red peppers.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked sweet red peppers compare for weight loss: Raw sweet red peppers are slightly lower in calories, with 26 calories per 100 grams, compared to 28 calories per 100 grams of sweet red peppers.

Protein Content in Raw Sweet Red Peppers and Cooked Sweet Red Peppers

Raw sweet red peppers are higher in protein and have around 7% more protein than sweet red peppers.

Raw sweet red peppers offer 1 grams of protein per 100 grams, while sweet red peppers offer 0.9 grams.

Carbohydrate Content in Raw Sweet Red Peppers and Cooked Sweet Red Peppers

In this section, we’ll examine the carbohydrate content in raw and cooked sweet red peppers.

Continue reading to find out how raw and cooked sweet red peppers compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 10% higher in cooked sweet red peppers than in raw sweet red peppers.

They have 6.7 grams per 100 grams, compared to 6 grams in raw sweet red peppers.

Sugars

Speaking of sugars in sweet red peppers, raw sweet red peppers contain less sugar than cooked, 4% precisely.

100 grams of raw sweet red peppers contain 4.2 grams of sugar, while the same amount of cooked sweet red peppers contains 4.39 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked sweet red peppers.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, raw sweet red peppers are a better option for you.

They have 2.1 grams of fiber per 100 grams, while cooked sweet red peppers provide 1.2 grams of fiber.

Fat Content in Raw Sweet Red Peppers and Cooked Sweet Red Peppers

Like other plant foods, sweet red peppers are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked sweet red peppers:

• Raw Sweet Red Peppers: 0.3 grams per 100 grams
• Cooked Sweet Red Peppers: 0.2 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, cooked sweet red peppers are 100% lower in saturated fats.

Cooked sweet red peppers and raw sweet red peppers contain 0 grams and 0.1 grams of saturated fat per 100 grams, respectively.

Raw Sweet Red Peppers vs Cooked Sweet Red Peppers Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked sweet red peppers’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw sweet red peppers weigh 93 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw sweet red peppers or 117 grams of cooked sweet red peppers.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw sweet red peppers are a better source of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, cooked sweet red peppers offer a higher amount of vitamin C, and vitamin B1 (Thiamine).

Raw and cooked sweet red peppers contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw sweet red peppers’ vitamins content:

Raw Sweet Red Peppers vs Cooked Sweet Red Peppers Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

You will get more magnesium, manganese, phosphorus, potassium, sodium, and zinc by eating sweet red peppers raw than cooked.

However, if your goal is to increase the intake of calcium, copper, and selenium, you should choose cooked over raw sweet red peppers.

Finally, raw and cooked sweet red peppers contain virtually the same amount of fluoride, and iron.

The table below compares mineral contents in raw and cooked sweet red peppers, side by side.

The Bottom Line

The debate between raw or cooked sweet red peppers has nutritional and culinary aspects to consider.

While raw sweet red peppers provide many vitamins and minerals, cooking sweet red peppers can increase the availability of many of these nutrients.

However, cooking sweet red peppers can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked sweet red peppers into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked sweet red peppers comes down to individual preferences and dietary goals.