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A protein-rich, low-carbohydrate dish made with eggs, dill, and red bell pepper. Nutrition is estimated assuming no added cooking fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Dill and red pepper eggs (2 whole eggs, 1 egg white) (165 g) has 177 calories. That works out to 107 calories per 100 g. It contains 3.1 g of carbs, 19.3 g of protein, 10.1 g of fat and 0.5 g of fiber. Its 36.3 µg of Selenium covers 66% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 165 g
177
KCAL / 165G
Carbs
3.1g
· 1% DV
Protein
19.3g
· 39% DV
Fat
10.1g
· 13% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 43% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 3.14 g | 16% |
| Trans fat | 0.07 g | |
| Sodium | 196 mg | 9% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 19.3 g | 39% |
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) | 165 g | 177 kcal |
| 1 piece (medium) | 90 g | 96 kcal |
| 100 g | 100 g | 107 kcal |
| 1 piece (large) | 120 g | 128 kcal |
| 1 cup (medium) | 150 g | 161 kcal |
| 1 cup (large) | 200 g | 214 kcal |
| 1 serving (large) | 220 g | 235 kcal |
Calculated from 107 calories per 100 g.
Cook chopped red bell pepper in a pan until tender, then pour in beaten eggs and cook gently until just set. Stir in chopped dill near the end so its fresh flavor remains noticeable.
Dill and red pepper eggs are made with eggs, red bell pepper, and fresh dill; salt and black pepper are common seasonings. A little cooking oil or butter can be used to soften the pepper, though the dish can also be prepared without added fat.
Yes. Red bell pepper takes longer to soften than beaten eggs take to cook, so sauté it first. Add the eggs only after the pepper is tender to avoid overcooking the eggs while waiting for the pepper.
Add the dill in the final moments of cooking or after taking the pan off the heat. That keeps its aroma brighter than cooking it from the beginning with the pepper.
Yes, dill and red pepper eggs can be baked in a small oven-safe dish. Soften the chopped pepper first, pour in the beaten eggs, and bake until the center is just set; add the dill toward the end.
Yes, roasted red peppers work well in dill and red pepper eggs. Drain or blot them first, then warm them briefly in the pan before adding the eggs, since they are already tender and can release extra liquid.
They can be cooked ahead, but their texture is best fresh because reheated eggs tend to firm up. If preparing in advance, cook them just until set and chill promptly in a covered container.
Reheat dill and red pepper eggs gently in a covered pan over low heat, stirring or turning them once so they warm evenly. Stop as soon as they are hot; high heat can make the eggs tough.
Yes, dried dill can replace fresh dill in dill and red pepper eggs, but its flavor is more concentrated and less bright. Add a small amount while the eggs cook, then taste before adding more.
Serve dill and red pepper eggs with toast, sliced tomatoes, or a simple green salad. For a brunch-style plate, add plain yogurt or roasted potatoes without overpowering the dill and pepper.
Vitamins
B12
1.49µg · 62% DV
Biotin
18.15µg · 61% DV
B2
0.56mg · 43% DV
B5
1.49mg · 30% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
314mg · 45% DV
Iodine
25µg · 17% DV
Zinc
1.49mg · 14% DV
Sodium
196mg · 9% DV
Potassium ⭐
259mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 177 calories in 1 serving (medium) (165 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.
Dill and red pepper eggs combine eggs with fresh dill and sweet red bell pepper in a simple pan-cooked dish. This version uses two whole eggs and one egg white, making it an easy way to turn a few everyday ingredients into a filling meal.
The eggs cook up tender, while the pepper brings gentle sweetness and dill adds a fresh, fragrant note. Serve it hot for breakfast or brunch with toast, or pair it with a salad for a light lunch. It is protein-rich and low in carbohydrates. The listed nutrition estimate assumes no added cooking fat, so use a non-stick pan or just a little oil if you want to keep the dish lighter.
Medium
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
3.14g
MONOUNSATURATED
3.96g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 12.1:1
Above the ideal 4:1 (12.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.