Pepper

Enjoy more fruits and vegetables

Grow

In the nutrition or culinary world, peppers are considered 

a vegetable. Botanically, peppers are the fruit of the 

Capsicum plant. Peppers are categorized in 2 groups: 

1. Sweet peppers (which are mild) 

2. Chile peppers (which are hot)

California, Florida and Texas grow the most peppers in the 

United States. New Jersey, Georgia, North Carolina, Ohio, 

and Michigan also have significant pepper production.

How to Grow?

Peppers are started from seeds indoors in a container (in 

a greenhouse or on a window sill) in late winter (6-8 

weeks before planting). The seedlings are planted outside 

during early spring. Or, transplants (4-6 inches tall) can be 

planted in late spring or early summer. In beds or rows, 

space pepper plants 15-18 inches apart. The plants cannot 

tolerate frost, cold wet soil, or temperatures below 55oF. 

Peppers can be available year round in the United States. 

Peak harvest is mid-June to mid-August in N.C.1-3

Choose

Pick a Peck of Peppers

Sweet or spicy, there is a pepper for every taste. Sweet 

pepper varieties include Banana, Bells, Cubanelle and 

Pimento. Hot peppers include Ancho, Cherry, Chile de 

árbol, Habanero Hungarian Wax, and Poblano. Sweet 

peppers are most often picked when green (immature). 

Sweet green peppers can mature into red, yellow, orange 

or purple with varying sweetness. Sweet green peppers 

are cheaper than their more brightly colored counterparts 

because they are quicker and easier to produce (due to a 

shorter ripening time). Chile or hot peppers can be picked 

at any stage. They offer the most heat when fully ripe.1-3 

Store

Wash before eating but not before storing

Peppers should be firm, glossy and have a rich green, red 

or yellow color. Discard any that are soft, mushy or have 

decay. Store in the coolest part of the pantry or store 

room or warmest part of the refrigerator. There is a risk 

of chill damage if peppers are stored at a temperature 

that is too cold (45-50oF, 85-95% relative humidity). The 

typical shelf life is 8-10 days. Store away from ethylene 

producers such as apples, bananas, pears and tomatoes 

and away from foods that absorb odors. Do not wash 

before storing.4,5

USDA is an equal opportunity provider and employer. 08/15

http://childnutrition.ncpublicschools.gov

PUBLIC SCHOOLS OF NORTH CAROLINA

State Board of Education

Department of Public Instruction

Fun Fact: November is National Pepper Month!4

Fun Fact: Green bell peppers are the most popular type of 

bell pepper in the United States.2

Fun Fact: Green bell peppers are usually picked when 

they are fully grown and about 3-4 inches long.1

Use

Before eating or cooking, wash peppers under clean, 

running water. Remove the stems, seeds and white inner 

membrane. Bell peppers are versatile and can be enjoyed 

raw or cooked. Eat raw bell peppers as a snack, with low 

fat dressing, hummus or salsa. Peppers can also be 

steamed, baked, roasted, grilled or stir fried. They are 

often added to soups, salads, pasta, casseroles, burritos, 

tacos and omelets. Bell peppers are great stuffed with 

fillings such tomatoes, rice, beans, tofu, ground meat or 

poultry, and/or cheese and then baked. Bell peppers can 

also make a tasty pickled treat to top any dish!4,5

Vegetable
Pepper

Eat

A Vitamin Powerhouse

Peppers are naturally cholesterol free and low in fat and 

sodium. A 1⁄2 cup serving of chopped sweet green bell 

pepper has 15 calories. Peppers are an excellent source of 

vitamin A and C. Red bell peppers have 1.5 times the 

amount of vitamin C, 4 times the amount of folate and 9 

times the amount of vitamin A of green bell peppers. Red 

bell peppers have 158% of the Daily Value of vitamin A 

and over 46% of the Daily Value for vitamin C. Red chili 

peppers have 1.5 times the amount of potassium of green 

or red bell peppers. Vitamin A promotes normal vision, 

supports the growth and health of cells and tissues, 

protects us from infection, and helps regulate the 

immune system. It also works as an antioxidant in the 

form of carotenoids (which form vitamin A). Vitamin C 

helps form collagen to hold muscles, bones and tissues 

together, protects us from infections and bruising, aids in 

healing, keeps our gums healthy, helps our body absorb 

iron and folate from plants and acts as an antioxidant to 

prevent cell damage. Folate is needed for blood cell, DNA 

and genetic development. Potassium helps regulate fluids 

and mineral balance, maintain normal blood pressure, 

transmit nerve signals and contract muscles. Lutein in 

peppers may contribute to maintaining healthy vision.5-7 

Teach

The wild pepper plant originated 9,000 years ago near 

Bolivia and Peru. Pepper seeds were spread throughout 

Central America by wind and settlers. Columbus and 

Spanish explorers discovered peppers when searching for 

peppercorn plants to manufacture black pepper. 

Columbus took pepper samples back to Europe, where 

they became very popular and spread to Africa and Asia. 

Peppers were brought to the United States in 1583.1-3

Fruit or Vegetable?

Although most people think of bell peppers as vegetables, 

they are actually fruits because they are produced from a 

flowering plant and contain seeds. Based on their nutrient 

content, bell peppers belong in the vegetable food group. 

Eating a variety of peppers can help you reach your goal 

of making half of your plate fruit or vegetables.1-5

Enjoy more fruits and vegetables

Fun Fact: Pepper’s scientific name is Capsicum annuum.

1-3

Find

For more pepper info and resources, visit:

1. www.ces.ncsu.edu

2. http://dpi.wi.gov/school-nutrition/ffvp/nutrition-education

3. http://harvestofthemonth.cdph.ca.gov

4. www.fns.usda.gov

5. www.fruitsandveggiesmorematters.org/bell-peppers

6. http://ndb.nal.usda.gov

7. www.eatright.org

USDA is an equal opportunity provider and employer. 08/15

http://childnutrition.ncpublicschools.gov

PUBLIC SCHOOLS OF NORTH CAROLINA

State Board of Education

Department of Public Instruction

Fun Fact: Capsaicinoids in hot peppers create the hot feel 

in the mouth. Capsaicin, the primary capsaicinoid, is a 

flavorless, odorless substance that acts on pain receptors. 

The amount of capsaicin or “heat” in peppers is measured 

in Scoville units. Drink milk instead of water to cool the 

heat from eating hot peppers.3,7 

Vegetable

Class Activity

Materials Needed:

 3 different colored bell peppers, whole

 3 different colored bell peppers, top sliced off

 Variety of bell peppers washed, sliced (for tasting)

 Microscope and/or magnifying glass

 Printed botanical image for peppers (See Harvest of 

the Month pepper newsletters - link in references.)

Steps:

1. Wash hands thoroughly.

2. As a class, examine the variety of peppers and make 

predictions if they will smell and taste differently.

3. Divide the class up into 3 groups.

4. Pass out 1 whole pepper to each group for students to 

explore the feel, look and smell and note observations. 

Rotate the peppers among the groups. 

5. Pass out 1 of the sliced-open peppers to each group, 

along with the botanical image. Have students 

compare and label the parts.

6. Allow students to taste each of the sliced peppers and 

record predictions/observations and vote on favorites.3