Red Bell Pepper vs Spinach
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Spinach has more protein than Red Bell Pepper: 2.9g vs 0.9g per 100g.
Spinach has fewer calories: 23 vs 31 per 100g (Red Bell Pepper).
Quick Verdict
Best for weight loss
Spinach
Best for muscle gain
Spinach
Best for low-carb
Spinach
Macro Comparison
Red Bell Pepper: 100g (100g) | Spinach: 100g (100g)
31
Red Bell Pepper
23
Spinach
0.9g
Red Bell Pepper
2.86g
Spinach
6.65g
Red Bell Pepper
3.63g
Spinach
0.13g
Red Bell Pepper
0.39g
Spinach
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
12%
Red Bell Pepper
50%
Spinach
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| Nutrient | Red Bell Pepper | Spinach |
|---|---|---|
| Calories | 31 | 23 |
| Protein | 0.9g | 2.9g |
| Carbs | 6.7g | 3.6g |
| Fat | 0.1g | 0.4g |
| Fiber | 1.16g | 2.2g |
| Sugar | — | 0.42g |
| Sodium | 0mg | 79mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.06g |
| Potassium | 213mg | 558mg |
| Vitamin A | — | 469mcg |
| Vitamin C | 142mg | 28.1mg |
| Calcium | 6.36mg | 99mg |
| Iron | 0.35mg | 2.71mg |
Which Should You Choose?
For weight loss
Choose Spinach. With 23 calories and 2.86g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Spinach. Spinach delivers 2.86g protein per serving — 2g more than Red Bell Pepper.
For low-carb diets
Choose Spinach with 3.63g carbs per serving.
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Take the free quizCommon Questions
Is Red Bell Pepper or Spinach better for weight loss?
For weight loss, Spinach is the better choice. Red Bell Pepper has 31 calories and 0.9g protein per serving, while Spinach has 23 calories and 2.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Red Bell Pepper or Spinach?
Spinach has more protein per serving. Red Bell Pepper provides 0.9g and Spinach provides 2.86g of protein.
Can I eat both red bell pepper and spinach together?
Yes! Combining red bell pepper and spinach gives you 54 calories and 3.76g protein. This combination can work well as part of a balanced meal.