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Source of protein and vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cooked Egg with Red Pepper (120 g) has 136 calories. That works out to 113 calories per 100 g. It contains 2.9 g of carbs, 11 g of protein, 8.5 g of fat and 0.7 g of fiber. Its 1.3 µg of B12 covers 53% of the Daily Value. Its glycemic index is 12 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
136
KCAL / 120G
Carbs
2.9g
· 1% DV
Protein
11g
· 22% DV
Fat
8.5g
· 11% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 33% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.02 g | |
| Sodium | 122 mg | 5% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 11 g | 22% |
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 serving (medium) | 120 g | 136 kcal |
| 1 piece (small) | 60 g | 68 kcal |
| 1 piece (medium) | 90 g | 102 kcal |
| 100 g | 100 g | 113 kcal |
| 1 cup (large) | 170 g | 192 kcal |
| 1 serving (large) | 180 g | 203 kcal |
| 2 piece (double) | 180 g | 203 kcal |
Calculated from 113 calories per 100 g.
Cook chopped red pepper in a little oil until tender, then add the eggs and cook them to your preferred texture. You can scramble the eggs into the pepper or crack them on top and leave the yolks whole.
No, cooked egg with red pepper is not necessarily shakshuka. Shakshuka is typically eggs cooked in a spiced tomato sauce, while this dish centers on red pepper and may be made without tomatoes.
Yes, roasted red peppers work well in cooked egg with red pepper. Drain them and add them after heating the pan, since they are already soft; cooking them briefly prevents them from becoming mushy.
Yes, cook the red pepper first. It takes longer to soften than eggs, so sautéing it before adding the eggs helps the vegetables turn tender without overcooking the eggs.
Cook the pepper until its released moisture has evaporated before adding the eggs. If you include tomatoes, let their liquid reduce as well; adding eggs to a wet pan can leave the finished dish loose.
Yes, tomatoes are a common addition to cooked egg with red pepper. Cook them with the pepper until softened and some of their liquid has reduced, then add the eggs so the dish does not become soupy.
Yes, crack the eggs over the softened peppers and cover the pan until the whites set. This keeps the yolks intact; for evenly cooked yolks, use low heat and leave the lid on a little longer.
Serve cooked egg with red pepper with toast, flatbread, or crusty bread to scoop up the peppers and egg. A simple salad or sliced avocado also works when you want a more substantial meal.
Yes, add crumbled feta or grated cheese near the end of cooking. Feta brings a salty, tangy flavor, while a melting cheese makes the eggs richer; taste before adding extra salt.
It is best cooked just before serving because reheated eggs can become firm and rubbery. You can chop the pepper ahead, though, and refrigerate it so the dish comes together quickly.
Vitamins
B12
1.26µg · 53% DV
Vitamin C
46.2mg · 51% DV
Biotin
12.6µg · 42% DV
B2
0.37mg · 28% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
174mg · 25% DV
Iodine
35µg · 23% DV
Zinc
1.12mg · 10% DV
Potassium ⭐
221mg · 7% DV
Sodium
122mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 136 calories in 1 serving (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.
Cooked Egg with Red Pepper brings together eggs and sweet, fleshy red pepper, cooked in a pan until the pepper softens and the eggs set. It is a simple home-style combination familiar in Turkish cooking, especially at breakfast, and easy to make in kitchens elsewhere too. The pepper’s gentle sweetness and tender bite complement the soft, savoury egg.
Serve it warm with bread, or add a green salad or sliced tomatoes for a fuller meal. It provides protein, while the red pepper contributes vitamin C. For a lighter plate, use just enough oil to cook the pepper and pair the dish with fresh vegetables.
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.
Contains these allergens:
Vegan
— Not 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
2.7g
MONOUNSATURATED
3.36g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.