Bell Pepper vs Brown Rice: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Bell Pepper is generally healthier
Bell Pepper comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (31 vs 111), more fiber (2.2g vs 1.8g), less sodium (3mg vs 5mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Bell Pepper
31 kcal
More Protein
Brown Rice
2.6g
More Fiber
Bell Pepper
2.2g
Less Sugar
Brown Rice
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Bell Pepper | Brown Rice | Difference |
|---|---|---|---|
| Calories | 31kcal✓ | 111kcal | -80.0kcal |
| Protein | 1g | 2.6g✓ | -1.6g |
| Carbohydrates | 6g✓ | 23g | -17.0g |
| Fat | 0.3g✓ | 0.9g | -0.6g |
| Fiber | 2.2g✓ | 1.8g | +0.4g |
| Sugar | 3g | 0g✓ | +3.0g |
| Sodium | 3mg✓ | 5mg | -2.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Bell Pepper
Brown Rice
Diet Compatibility
Bell Pepper
Brown Rice
When to Choose Bell Pepper
- ✓Lower in calories (31 vs 111)
- ✓More fiber (2.2g vs 1.8g)
- ✓Lower in carbs (6g vs 23g)
- ✓Lower sodium (3mg vs 5mg)
Common Uses
When to Choose Brown Rice
- ✓Higher in protein (2.6g vs 1g)
- ✓Less sugar (0g vs 3g)
Common Uses
Bell Pepper vs Brown Rice: Nutritional Analysis
Brown Rice is more calorie-dense at 111 calories per 100g compared to 31 for Bell Pepper, a difference of 80 calories. On the protein front, Brown Rice delivers more with 2.6g per 100g versus 1g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Bell Pepper and Brown Rice tell different nutritional stories. Bell Pepper provides 6g of carbohydrates, 0.3g of fat, and 2.2g of fiber per 100g, while Brown Rice contains 23g carbs, 0.9g fat, and 1.8g fiber. The higher fiber content in Bell Pepper supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Bell Pepper contains 3g while Brown Rice has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Bell Pepper is the lower-calorie choice at 31 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Brown Rice provides more protein (2.6g/100g), supporting muscle repair and growth.
- For sustained energy: Bell Pepper offers more fiber (2.2g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Bell Pepper or Brown Rice?
Brown Rice has more calories with 111 kcal per 100g, compared to Bell Pepper with 31 kcal. That's a difference of 80 calories per 100g serving.
Is Bell Pepper healthier than Brown Rice?
Based on our nutritional analysis, Bell Pepper is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Bell Pepper has 31 calories, 1g protein, and 2.2g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Bell Pepper and Brown Rice?
Brown Rice has more protein with 2.6g per 100g, compared to Bell Pepper with 1g. Brown Rice provides 1.6g more protein per 100g serving.
Which is better for weight loss, Bell Pepper or Brown Rice?
For weight loss, Bell Pepper is the better choice with only 31 calories per 100g compared to 111 calories in Brown Rice. Bell Pepper also offers 2.2g of fiber per 100g, which helps you feel fuller longer.
Does Bell Pepper or Brown Rice have fewer carbs?
Bell Pepper has fewer carbs with 6g per 100g, compared to Brown Rice with 23g. If you're following a low-carb diet, Bell Pepper is the better option with 17.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.