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High in vitamin C, low calorie, contains fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Kandıra pepper (45 g) has 12 calories. That works out to 27 calories per 100 g. It contains 2.7 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 54 mg of Vitamin C covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 45 g
12
KCAL / 45G
Carbs
2.7g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 15% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.35 mg | 0% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 0.5 g | 1% |
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) | 45 g | 12 kcal |
| 1 piece (small) | 20 g | 5 kcal |
| ½ cup (chopped) | 40 g | 11 kcal |
| 1 serving (grated) | 60 g | 16 kcal |
| 1 piece (large) | 70 g | 19 kcal |
| 1 cup (chopped) | 80 g | 22 kcal |
| 1 piece (extra large) | 95 g | 26 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (large) | 120 g | 32 kcal |
Calculated from 27 calories per 100 g.
Kandıra pepper is a local pepper associated with Kandıra, a district in Türkiye’s Kocaeli province. The name points to its regional origin, though peppers sold under it can vary in shape and heat depending on the grower and harvest.
Kandıra pepper is not guaranteed to have one fixed heat level; individual peppers can differ. If you are sensitive to chilli, taste a small piece first, since the inner ribs and seeds may taste hotter than the flesh.
Kandıra pepper is identified by its Kandıra regional name, while Turkish green pepper is a broad category that includes several types. They can look similar, but their flavor, shape, and heat are not necessarily interchangeable.
Kandıra pepper works well fried, grilled, or chopped into cooked dishes. In Turkish home cooking, serve fried or grilled peppers alongside bread, eggs, or a main dish; remove the seeds first if you want a milder result.
Fresh Kandıra pepper is most associated with the summer growing season in its home region. Outside that period, ask where the peppers were grown, since a market label alone may not mean they are locally harvested.
Yes, Kandıra pepper can be pickled. Wash and dry the peppers thoroughly, pack them into a clean jar, and keep them covered by the pickling liquid; refrigerate the jar after opening.
Yes, Kandıra pepper freezes well for cooked dishes. Wash and dry it, remove the stem and seeds if desired, then freeze it chopped in an airtight container; thawed peppers soften and are less suited to salads.
Keep fresh Kandıra pepper dry and unwashed in the refrigerator’s crisper drawer, using a bag or container that allows some airflow. Wash it just before cooking, and discard peppers that become slimy or develop soft, moldy spots.
Yes, Kandıra pepper can be eaten raw after washing, and its seeds are edible. Remove the seeds and pale inner ribs if you prefer less heat or a less assertive texture.
Roast Kandıra pepper under a grill, over a flame, or in a hot oven until the skin blisters and chars in places. Cover it briefly to loosen the skin, then peel if desired; avoid rinsing away the roasted flavor.
Vitamins
Vitamin C
54mg · 60% DV
B6
0.1mg · 6% DV
Vitamin K
3.15µg · 3% DV
B3
0.41mg · 3% DV
Minerals
Potassium ⭐
95mg · 3% DV
Copper
0.02mg · 2% DV
Manganese
0.05mg · 2% DV
Phosphorus
9.9mg · 1% DV
Sodium
1.35mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 12 calories in 1 piece (medium) (45 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.
Kandıra pepper is a local pepper variety associated with Kandıra, in Türkiye’s Kocaeli province. It is eaten fresh, and its flavour and heat can vary from pepper to pepper.
In Türkiye, peppers like this are served at breakfast, chopped into salads or menemen, and cooked over a flame, fried or stuffed. Kandıra pepper is low in calories and provides vitamin C and fibre. For a lighter preparation, grill it or cook it with a little oil rather than frying; it also pairs easily with yoghurt, bread and other vegetables.
Very 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 1
Unprocessed
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
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.