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Baked rice and ground-meat stuffed bell pepper
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Baked stuffed pepper (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 30.1 g of carbs, 10.1 g of protein, 8.3 g of fat and 3.8 g of fiber. Its 52.2 mg of Vitamin C covers 58% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 180 g
230
KCAL / 180G
Carbs
30.1g
· 11% DV
Protein
10.1g
· 20% DV
Fat
8.3g
· 11% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 17% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.09 g | |
| Sodium | 477 mg | 21% |
| Total carbohydrate | 30.1 g | 11% |
| Fiber | 3.8 g | 14% |
| Protein | 10.1 g | 20% |
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 piece (medium) | 180 g | 230 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 110 g | 141 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 2 piece (double) | 220 g | 282 kcal |
| 1 piece (large) | 250 g | 320 kcal |
| 1 serving (large) | 300 g | 384 kcal |
| 2 piece (medium) | 360 g | 461 kcal |
Calculated from 128 calories per 100 g.
A baked stuffed pepper is typically filled with rice, ground meat, onion, and seasonings, then cooked in the oven until the pepper softens and the rice is tender. Recipes vary, but tomato is often added to the filling or cooking liquid.
No, rice is commonly added uncooked to a baked stuffed pepper so it can absorb the cooking liquid as it bakes. Leave room for it to expand, and make sure the baking dish contains enough liquid to cook the grains through.
Yes, raw ground beef can go into a baked stuffed pepper when it is mixed into the filling and cooked fully in the oven. Crumbling it finely and distributing it evenly through the rice helps it cook consistently.
Trim a very small amount from the base of a baked stuffed pepper only if it will not stand upright, taking care not to cut through the bottom. Nestling the peppers closely together in a baking dish also helps keep them stable.
Yes, covering a baked stuffed pepper for most of the baking helps it cook without drying out. Remove the foil near the end if you want the tops to brown, and check that the rice is tender before serving.
A baked stuffed pepper can turn watery when the filling or vegetables release more liquid than the rice absorbs. Use only enough cooking liquid to help the rice cook, and let the peppers rest briefly after baking so the juices settle.
Yes, red bell peppers work well in a baked stuffed pepper and give it a sweeter flavor than green peppers. Choose peppers that can stand securely in the dish, and expect their softer flesh to become tender as they bake.
Yes, you can assemble a baked stuffed pepper ahead and refrigerate it before baking. Keep it covered, and add the cooking liquid shortly before it goes into the oven so the uncooked rice does not soak up too much in advance.
Yes, a baked stuffed pepper can be frozen after it has cooled. Store it in a sealed, freezer-safe container to protect its texture; thaw it in the refrigerator and reheat it covered with a little liquid to prevent drying.
A baked stuffed pepper pairs well with a crisp salad or a simple yogurt sauce, which balances the savory rice-and-meat filling. Bread is optional because the pepper already makes a substantial meal.
Vitamins
Vitamin C
52.2mg · 58% DV
B12
0.76µg · 32% DV
B6
0.38mg · 22% DV
B3
3.24mg · 20% DV
Minerals
Manganese
0.56mg · 24% DV
Selenium
13µg · 24% DV
Phosphorus
155mg · 22% DV
Copper
0.2mg · 22% DV
Sodium
477mg · 21% DV
Potassium ⭐
443mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 230 calories in 1 piece (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.
Baked stuffed pepper is a bell pepper filled with rice and ground meat, then cooked in the oven. It draws on the Turkish and wider Mediterranean tradition of stuffed vegetables; the filling is often seasoned with onion and spices, though recipes vary from one household to another.
Baking softens the pepper and lets its mild sweetness mingle with the savoury, tender filling. Serve it warm as a main dish, with yoghurt or a crisp salad; leftovers are also good at room temperature. Rice makes it a carbohydrate-forward meal, while the meat contributes protein. For a lighter plate, use a modest amount of oil and pair one pepper with plenty of salad.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
2.43g
MONOUNSATURATED
3.64g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.