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Very high in vitamin C and low in calories
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Baked green kapya pepper (120 g) has 31 calories. That works out to 26 calories per 100 g. It contains 7.2 g of carbs, 1.2 g of protein, 0.2 g of fat and 2.5 g of fiber. Its 133.2 mg of Vitamin C covers 148% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
31
KCAL / 120G
Carbs
7.2g
· 3% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 2.5 g | 9% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 31 kcal |
| 1 piece (small) | 70 g | 18 kcal |
| 1 cup (chopped) | 90 g | 23 kcal |
| 100 g | 100 g | 26 kcal |
| 1 cup (diced) | 150 g | 39 kcal |
| 1 serving (medium) | 150 g | 39 kcal |
| 1 piece (large) | 180 g | 47 kcal |
| 1 piece (jumbo) | 250 g | 65 kcal |
| 1 serving (large) | 250 g | 65 kcal |
Calculated from 26 calories per 100 g.
To make baked green kapya pepper, wash and dry the peppers, then bake them whole or halved until tender and lightly blistered. Remove the seeds before baking if you want to serve them in strips.
You can peel baked green kapya pepper, but it is not necessary. Roasting loosens the skin; letting the peppers sit covered briefly after baking makes the skin easier to pull away.
No, baked green kapya pepper is usually mild rather than hot. Green kapya peppers are typically less sweet and more vegetal than ripe red ones, although an individual pepper can occasionally have a little heat.
Baked green kapya pepper can taste slightly bitter or grassy because green peppers are less ripe than red ones. Removing the pale inner ribs may soften that flavor, and baking until tender brings out more sweetness.
Baked green kapya pepper pairs well with garlic yogurt, feta or other salty cheeses, and olive-oil dishes. Serve it as a side for grilled fish or meat, or add the strips to a grain bowl or sandwich.
Baked green kapya pepper keeps for about three to four days in the refrigerator when cooled and stored in a covered container. Refrigerate it promptly, and reheat only the portion you plan to eat.
Yes, baked green kapya pepper can be frozen. Cool it completely, drain excess liquid, and pack it in an airtight container or freezer bag; thawed peppers become softer, so they work best in cooked dishes.
Removing the seeds from baked green kapya pepper is optional. For pepper strips or a smoother texture, halve the pepper and scrape out the seeds and pale ribs before baking; whole peppers can be cleaned afterward.
Green kapya pepper is generally the less-ripe version of the red pepper, so it tastes less sweet and can be firmer or more vegetal. Baking softens both, but the ripe red pepper usually has a sweeter flavor.
Yes, baked green kapya pepper is good cold as well as warm. Chill it after cooking and serve it with olive oil and garlic, fold it into a salad, or add it to a sandwich.
Vitamins
Vitamin C
133.2mg · 148% DV
B6
0.35mg · 21% DV
Vitamin K
8.88µg · 7% DV
B2
0.07mg · 5% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
252mg · 7% DV
Manganese
0.14mg · 6% DV
Phosphorus
29mg · 4% DV
Sodium
3.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 31 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Baked green kapya pepper is made by roasting the thick-fleshed, usually mild green kapya pepper until tender, often with a little browning at the edges. It fits naturally into Turkish home cooking, where peppers are baked as a simple vegetable side or served as part of a shared table. Roasting softens the flesh and brings out its sweet, rounded flavour.
Serve it warm or chilled, perhaps with olive oil and lemon, or alongside garlicky yoghurt. It works as a meze, a side for grilled fish or meat, or an easy addition to a sandwich or salad. The pepper is low in calories and very high in vitamin C, while also contributing fibre. Use the oil sparingly for a lighter serving, or pair it with beans or lentils to make a more substantial meal.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.