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A protein-rich egg dish with peppers and parsley, providing notable vitamin A, C and B12.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Eggs with peppers and parsley (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 4.8 g of carbs, 15.8 g of protein, 14.3 g of fat and 1.2 g of fiber. Its 22.5 µg of Biotin covers 75% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
218
KCAL / 150G
Carbs
4.8g
· 2% DV
Protein
15.8g
· 32% DV
Fat
14.3g
· 18% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 30% · Fat 61%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 14.3 g | 18% |
| Saturated fat | 4.05 g | 20% |
| Trans fat | 0.05 g | |
| Sodium | 188 mg | 8% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 15.8 g | 32% |
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) | 150 g | 218 kcal |
| 1 tablespoon (chopped) | 15 g | 22 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 100 g | 145 kcal |
| 2 piece (small) | 110 g | 160 kcal |
| 3 piece (medium) | 165 g | 239 kcal |
| 1 cup (chopped) | 180 g | 261 kcal |
| 1 serving (large) | 220 g | 319 kcal |
| 1 bottle (large) | 250 g | 363 kcal |
Calculated from 145 calories per 100 g.
Eggs with peppers and parsley are made by sautéing chopped peppers until tender, then adding eggs and cooking them to your liking. Stir the eggs for a scramble or leave them whole; add chopped parsley near the end so it stays fresh-tasting.
Sweet bell peppers work well in eggs with peppers and parsley, while green frying peppers give the dish a sharper, more savory flavor. Use a mix for color, or add a small amount of hot pepper if you want noticeable heat.
Yes, onions are a common addition to eggs with peppers and parsley. Cook finely chopped onion until softened before adding the peppers, so it has time to sweeten and does not remain crunchy when the eggs are done.
Yes, tomatoes can go into eggs with peppers and parsley, though they make the pan juicier. Cook chopped tomatoes with the peppers until much of their liquid evaporates, then add the eggs to avoid a watery result.
Add parsley to eggs with peppers and parsley at the very end of cooking. Stirring in fresh, chopped leaves just before taking the pan off the heat helps preserve their bright flavor and color.
Eggs with peppers and parsley are often served hot with toast or crusty bread, which is useful for scooping up the soft eggs. A simple side salad or sliced tomatoes also works, especially when serving the dish for lunch.
To keep eggs with peppers and parsley from getting watery, cook the peppers until their released moisture has evaporated before adding the eggs. Pat washed peppers dry first, and if using tomatoes, let their juices reduce in the pan.
Cook eggs with peppers and parsley over moderate or low heat and take the pan off while the eggs are just set. Residual heat continues cooking them, so leaving them on the burner until completely firm can make them tough.
Eggs with peppers and parsley are best cooked just before serving, but you can chop the peppers and parsley ahead and refrigerate them separately. This shortens cooking time without leaving the cooked eggs dry after storage and reheating.
Yes, leftover eggs with peppers and parsley can be reheated after prompt refrigeration in a covered container. Warm them gently in a skillet or microwave just until hot; prolonged heating can make the eggs rubbery.
Vitamins
Biotin
22.5µg · 75% DV
B12
1.35µg · 56% DV
Vitamin C
42mg · 47% DV
Vitamin K
52.5µg · 44% DV
Minerals
Selenium
30µg · 55% DV
Iodine
53µg · 35% DV
Phosphorus
233mg · 33% DV
Zinc
1.5mg · 14% DV
Potassium ⭐
285mg · 8% DV
Sodium
188mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 218 calories in 1 serving (medium) (150 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.
Eggs with peppers and parsley is a simple, home-style Turkish dish made by cooking eggs in a pan with peppers and finishing them with fresh parsley. The peppers soften and add sweetness, while the parsley brings a fresh, herbal note; the eggs can be left soft or cooked through to suit your taste.
In Turkey it is often served hot at breakfast, with bread and familiar sides such as tomatoes, olives and tea. It also makes an easy light lunch. The dish is protein-rich, with relatively few carbohydrates, and the eggs and vegetables contribute vitamins A, C and B12. For a lighter pan, use just a little oil and let the peppers soften over gentle heat.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
4.05g
MONOUNSATURATED
5.55g
POLYUNSATURATED
3.15g
Omega 6:3 ratio 21.3:1
Above the ideal 4:1 (21.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.