Vegetable

Pimento

90Health
Score

A+

Pimento is a small, sweet red pepper variety prized for its mild flavor and high vitamin C content, offering exceptional antioxidant and micronutrient density with minimal calories.

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Why Pimento scores 90

Nutrient density32

Protein quality10

Fiber content10

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

Vitamin C94.3Iron9.3Vitamin K6.9Copper5.4Riboflavin4.6

Nutrition

per_100g

Calories

1.1g

Protein

5.1g

Carbs

0.3g

Fat

1.9g

Fiber

Health benefits

Supports cardiovascular health through blood pressure regulation

strong evidence

High potassium (158mg/100g) and low sodium ratio promote vasodilation and counteract sodium-induced hypertension, while vitamin C strengthens blood vessel integrity

Enhances immune function and reduces inflammation

strong evidence

Vitamin C (85mg/100g) is essential for immune cell synthesis and function, while carotenoids and flavonoids provide antioxidant and anti-inflammatory effects

Supports eye health and vision longevity

moderate evidence

Carotenoids including lutein and zeaxanthin accumulate in retinal tissue and protect against age-related macular degeneration and cataracts

Promotes bone health through multiple micronutrients

moderate evidence

Vitamin K (8.3mcg), calcium, magnesium, and phosphorus work synergistically to support bone mineralization and prevent osteoporotic decline

Supports cognitive function through antioxidant protection

emerging evidence

Flavonoids and carotenoids reduce neuroinflammation and oxidative stress implicated in age-related cognitive decline

Pairs well with

·Pair with olive oil because fat-soluble carotenoids require dietary fat for optimal absorption in the intestinal tract
·Combine with leafy greens because vitamin C enhances iron bioavailability from plant-based sources, improving overall iron status
·Serve with legumes because pimentos' vitamin C boosts absorption of plant-based iron while complementing protein intake
·Add to dishes with cruciferous vegetables because combined glucosinolates and flavonoids provide synergistic anti-inflammatory effects

Practical tips

·Best timing: anytime
·Store fresh pimentos in the refrigerator's crisper drawer wrapped in paper towels for 1-2 weeks; they deteriorate faster than larger peppers due to higher surface-area-to-mass ratio
·Roast pimentos whole over an open flame or in a 425°F oven for 15-20 minutes, then cool in a covered bowl to steam the skin off for easier peeling—this concentrates sweet flavors and may increase carotenoid bioavailability
·Drain jarred pimentos canned in brine and rinse before use to reduce sodium intake, or select water-packed varieties when available
·Add fresh pimentos raw to salads or as antipasto to preserve maximum vitamin C content; heat degrades water-soluble vitamins over extended cooking
·Keep stuffed olives with pimento packing on hand as a convenient snack, though account for sodium content from brining in daily intake tracking

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