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Source of protein and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cooked Peppers with Curd Cheese (180 g) has 169 calories. That works out to 94 calories per 100 g. It contains 9.4 g of carbs, 14.6 g of protein, 9.5 g of fat and 3.1 g of fiber. Its 86.4 mg of Vitamin C covers 96% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
169
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
14.6g
· 29% DV
Fat
9.5g
· 12% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 32% · Fat 47%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 3.87 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 369 mg | 16% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 14.6 g | 29% |
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) | 180 g | 169 kcal |
| 1 tablespoon (small) | 20 g | 19 kcal |
| 2 tablespoon (medium) | 40 g | 38 kcal |
| 100 g | 100 g | 94 kcal |
| 1 cup (chopped) | 130 g | 122 kcal |
| 1 piece (whole) | 160 g | 150 kcal |
| 1 serving (large) | 250 g | 235 kcal |
| 2 piece (whole) | 280 g | 263 kcal |
Calculated from 94 calories per 100 g.
Cooked peppers with curd cheese are made by softening sliced peppers in a pan and stirring in the cheese near the end. Season with salt and pepper, and avoid prolonged cooking after adding the curd so it stays tender.
Sweet bell peppers work well in cooked peppers with curd cheese, while long green peppers give it a more pronounced, sometimes spicy flavor. Choose firm peppers and slice them evenly so they soften at about the same rate.
Curd cheese is a mild, fresh cheese; Turkish lor is commonly made from whey curds. It gives the dish a soft, lightly tangy filling, but its texture and flavor can differ from cottage cheese or ricotta.
Yes, cottage cheese can replace the curd cheese in cooked peppers with curd cheese. It is usually wetter and lumpier, so drain it first and fold it in near the end to keep the peppers from becoming watery.
Cooked peppers with curd cheese can be made either on the stovetop or in the oven. Sautéing gives you quick control over the peppers, while baking lets the top brown; add the curd near the end if you want it moist.
Cooked peppers with curd cheese pair well with crusty bread, a green salad, or a simple grain side. For a larger meal, serve them alongside grilled vegetables or eggs; the mild, savory dish works as a side or a light main.
Cooked peppers with curd cheese keep for about three to four days in a covered container in the refrigerator. Chill leftovers promptly, and reheat only the portion you plan to eat until it is steaming hot.
Yes, cooked peppers with curd cheese can be frozen, but thawing may make the peppers softer and the curd grainier. For a better texture, freeze the cooked peppers separately and stir in fresh curd cheese after reheating.
Cooked peppers with curd cheese often turn watery when the peppers release moisture or the curd is added too early. Cook the peppers uncovered until excess liquid evaporates, and drain wetter curd cheese before mixing it in.
Yes, you can prepare cooked peppers with curd cheese ahead by cooking the peppers first and refrigerating them separately from the curd. Reheat the peppers, then stir in the cheese shortly before serving for a fresher texture.
Vitamins
Vitamin C
86.4mg · 96% DV
B2
0.34mg · 26% DV
B6
0.41mg · 24% DV
B12
0.32µg · 13% DV
Minerals
Phosphorus
230mg · 33% DV
Calcium
207mg · 21% DV
Selenium
10µg · 18% DV
Copper
0.16mg · 18% DV
Sodium
369mg · 16% DV
Potassium ⭐
342mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 169 calories in 1 serving (medium) (180 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 Peppers with Curd Cheese brings tender cooked peppers together with lor, a fresh, mild Turkish curd cheese. It is a simple home-style preparation rather than a single fixed recipe: the peppers may be chopped or cooked whole, with the curd mixed in or used as a filling. The peppers’ gentle sweetness balances the cheese’s soft, slightly tangy taste.
Serve it warm or at room temperature as a light meal, side, or meze; crusty bread and a fresh salad make easy partners. The curd contributes protein, while peppers add vitamin C; a 100 g serving provides 8.1 g of protein. Use a modest amount of oil if you want a lighter plate.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.87g
MONOUNSATURATED
3.42g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.