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Baked rice-stuffed peppers Calories
Baked vegetable-and-rice dish providing fiber, vitamin C, and plant compounds
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked rice-stuffed peppers (220 g) has 293 calories. That works out to 133 calories per 100 g. It contains 44.9 g of carbs, 5.9 g of protein, 10.6 g of fat and 5.5 g of fiber. Its 83.6 mg of Vitamin C covers 93% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Baked rice-stuffed peppers Nutrition Facts
Selected: 1 piece (medium) · 220 g
293
KCAL / 220G
Carbs
44.9g
· 16% DV
Protein
5.9g
· 12% DV
Fat
10.6g
· 14% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 8% · Fat 32%
Baked rice-stuffed peppers nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 293 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 506 mg | 22% |
| Total carbohydrate | 44.9 g | 16% |
| Fiber | 5.5 g | 20% |
| Protein | 5.9 g | 12% |
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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How Many Calories in 1 Medium Baked rice-stuffed peppers?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 293 kcal |
| 100 g | 100 g | 133 kcal |
| 1 piece (mini) | 100 g | 133 kcal |
| 1 piece (half) | 110 g | 146 kcal |
| 1 piece (small) | 150 g | 200 kcal |
| 1 piece (large) | 300 g | 399 kcal |
| 1 serving (large) | 300 g | 399 kcal |
| 1 piece (jumbo) | 380 g | 505 kcal |
| 2 piece (double) | 440 g | 585 kcal |
Calculated from 133 calories per 100 g.
Frequently Asked Questions About Baked rice-stuffed peppers
How do you make baked rice-stuffed peppers?
Baked rice-stuffed peppers are made by filling hollow peppers with seasoned rice mixture and baking them until tender. Leave room for the rice to expand, and add tomato or cooking liquid to the dish so the filling can cook through without drying out.
Should the rice be cooked before making baked rice-stuffed peppers?
No, the rice in baked rice-stuffed peppers is often added uncooked, so it absorbs the cooking liquid inside the peppers. Partly cooked rice also works, but reduce the added liquid to avoid a mushy filling.
Why is the rice in my baked rice-stuffed peppers still hard?
The rice in baked rice-stuffed peppers usually stays hard because it did not get enough liquid or heat. Covering the baking dish for part of the cooking helps trap steam; add a little hot liquid if the dish looks dry before the rice is tender.
Do you need to pre-cook peppers for baked rice-stuffed peppers?
No, you usually do not need to pre-cook the peppers for baked rice-stuffed peppers. They soften as the filling cooks, though large, thick-walled peppers may need more time than smaller ones.
What kind of peppers work best for baked rice-stuffed peppers?
Bell peppers work best for baked rice-stuffed peppers because their hollow shape holds the rice filling and their flat bottoms can stand in a baking dish. Choose peppers that are similar in size so they cook evenly.
How do you keep baked rice-stuffed peppers from drying out?
Keep baked rice-stuffed peppers moist by adding enough broth, water, or tomato sauce to the baking dish and covering it for part of the bake. Avoid packing the uncooked rice tightly into the peppers, since it needs room to expand.
Can you prepare baked rice-stuffed peppers ahead of time?
Yes, you can assemble baked rice-stuffed peppers ahead and refrigerate them before baking. Keep them covered, and add a little cooking liquid if the rice filling has absorbed moisture before the dish goes into the oven.
What do you serve with baked rice-stuffed peppers?
Baked rice-stuffed peppers pair well with a crisp salad, yogurt sauce, or crusty bread. For a plant-based meal, serve them with a lemony salad or roasted vegetables rather than a dairy-based side.
How long do baked rice-stuffed peppers keep in the fridge?
Baked rice-stuffed peppers keep for about three days in the refrigerator when stored in a covered container. Refrigerate leftovers promptly, and reheat only the portion you plan to eat until it is hot throughout.
Can you freeze baked rice-stuffed peppers?
Yes, baked rice-stuffed peppers can be frozen, although the peppers may become softer after thawing. Cool them completely, freeze in airtight portions, and thaw in the refrigerator before reheating thoroughly.
Baked rice-stuffed peppers Vitamins & Minerals
Vitamins
Vitamin C
83.6mg · 93% DV
B6
0.48mg · 28% DV
B1
0.26mg · 22% DV
Folate
66µg · 17% DV
Minerals
Manganese
0.92mg · 40% DV
Copper
0.22mg · 24% DV
Selenium
13µg · 24% DV
Sodium
506mg · 22% DV
Potassium ⭐
414mg · 12% DV
Baked rice-stuffed peppers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked rice-stuffed peppers
To burn the 293 calories in 1 piece (medium) (220 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.
What is Baked rice-stuffed peppers?
Baked rice-stuffed peppers are a home-style dish of peppers filled with rice, onion, tomato and herbs, then cooked in the oven. They draw on the Turkish tradition of dolma, with the filling seasoned differently from kitchen to kitchen—often with parsley and warming spices, and sometimes with other herbs or additions.
Serve them hot from the oven, or let an olive-oil version cool to room temperature. They work well as a light main with salad, or as part of a larger spread. The rice makes them satisfying, while the peppers contribute fibre and plant nutrients. For a lighter filling, use olive oil sparingly and rely on onion, herbs and spices for flavour.
How Nutritious Is Baked rice-stuffed peppers?
Nutrient density
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.
Satiety score
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.
Is Baked rice-stuffed peppers Processed?
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.
Does Baked rice-stuffed peppers Contain Allergens?
No known major allergens
Which Diets Is Baked rice-stuffed peppers Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked rice-stuffed peppers Fat Profile
SATURATED
1.5g
MONOUNSATURATED
6.38g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 18.3:1
Above the ideal 4:1 (18.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.