Whether raw, grilled or roasted, red bell peppers are an incredible low-calorie source of vitamin C.

One medium bell pepper has only 25 calories, while providing:

• 190% of your daily vitamin C requirement
• 2 g fiber
• 4% of your daily vitamin A requirement
• 4% of your daily iron requirement

But does nutritional content change when peppers hit the grill or roasting pan?

Peppers shrink as they cook, and vitamin C is heat-sensitive. Grilled peppers will therefore contain less vitamin C, but you'll make up for it by consuming a larger, more concentrated portion of the veggie, explains registered dietitian Karen Collins, nutrition adviser for the American Institute for Cancer Research. Ultimately, regardless of preparation, a half-cup serving of red bell peppers provides a full day’s vitamin C requirement.

Conversely, vitamin A levels are higher when red peppers are roasted, Collins says. That's because the cooking process leads to better absorption of beta-carotene.

But watch out for hidden calories and sodium in jarred roasted red peppers (or similar varieties found in supermarket or restaurant antipasto bars).

“When they are marinated in oil, of course, calorie content increases,” Collins says. “Sodium content also changes with preparation. Jarred roasted red peppers usually contain added salt, which increases sodium content markedly.

“However, you can broil or bake fresh red peppers in a hot oven (about 450°F) for 7 to 10 minutes; then put them in a bag to cool for about 15 minutes. You’ll have roasted red peppers with the near-zero sodium content of raw red peppers.”

How  to Choose an Organic Bell Pepper

• Look for firm, brightly colored peppers with tight skins.
• Peppers should be heavy for their size.
• Avoid dull, shriveled or pitted peppers.

5 Roasted Red Pepper Recipes

1. Tomato and Roasted Sweet Pepper Soup
2. Grilled Fennel, Corn and Red Pepper Salad
3. Skewered Grilled Organic Veggies
4. Roasted Vegetable Medley
5. Roasted Red Pepper Hummus

Photo: Woodleywonderworks

If your mom loves to garden—or if you’d like to help her get started—pick up a container or two of Ecosource’s Organic Grow Your Own Seedling Starter Kits for Mother’s Day.

Nine USDA-certified organic varieties are available for last-minute shoppers (ground, 2-day or overnight shipping):

1. Bell Pepper
2. Carrot
3. Corn
4. Cucumber
5. Eggplant
6. Heirloom Tomato
7. Sunflower
8. Watermelon
9. Zucchini

A Strawberry Kit is also available, but the seedlings are not organic.

Each kit ($15.99) contains instructions, an eco-friendly tray, high-quality soil, a reusable “greenhouse bag” and biodegradable seedling starter shells, all housed in a decorative container.

Users can start up to 10 seedlings and then transplant them into their gardens.

Ecosource founders Chad Callihan and Chuck Rose quit the corporate world and started the Decatur, GA-based company in 2006 to develop stylish, affordable and eco-friendly products.

“We’re not trying to be perfect, but we’re learning every day about how to make better choices for ourselves and the future of our children’s planet,” they state. “We hope that by sharing our experience, you’ll want to do the same.”