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Hollowed red, yellow, and green bell peppers are packed with visible rice and minced filling, their open tops showing the grainy mixture as they sit close together in a shallow dish with a little glossy sauce.

Stuffed Peppers Calories

Peppers stuffed with rice or bulgur, vegetables, and spices

In season: Summer · Autumn

CALORIES · 100 G

110kcal

GI

55medium

POTASSIUM · 100 G

210mg

FIBER · 100 G

2.8g

Quick answer

1 piece (medium) of Stuffed Peppers (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 31.5 g of carbs, 5.6 g of protein, 5.8 g of fat and 5 g of fiber. Its 68.4 mg of Vitamin C covers 76% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Stuffed Peppers Nutrition Facts

Selected: 1 piece (medium) · 180 g

198

KCAL / 180G

Carbs

31.5g

· 11% DV

Protein

5.6g

· 11% DV

Fat

5.8g

· 7% DV

Fiber

5g

· 18% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 63% · Protein 11% · Fat 26%

Stuffed Peppers nutrition facts table · 1 piece (medium) (180 g)

NutrientAmount% DV
Calories198 kcal
Total fat5.8 g7%
Saturated fat1.26 g6%
Trans fat0 g
Sodium378 mg16%
Total carbohydrate31.5 g11%
Fiber5 g18%
Protein5.6 g11%

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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How Many Calories in 1 Medium Stuffed Peppers?

ServingAmountCalories
1 piece (medium)180 g198 kcal
1 piece (extra small)90 g99 kcal
100 g100 g110 kcal
1 piece (small)120 g132 kcal
1 serving (medium)200 g220 kcal
1 piece (large)250 g275 kcal
1 serving (large)300 g330 kcal
2 piece (medium)360 g396 kcal

Calculated from 110 calories per 100 g.

Frequently Asked Questions About Stuffed Peppers

What are Stuffed Peppers usually filled with?

Stuffed Peppers are commonly filled with rice or bulgur mixed with vegetables, herbs, and spices; some versions also include meat. The filling varies by cuisine and family recipe, so the texture and seasoning can differ considerably.

Should the rice be cooked before making Stuffed Peppers?

No, fully cooked rice is not necessary for Stuffed Peppers. Many recipes use uncooked rice so it absorbs the seasoned cooking liquid inside the peppers; partially cooked rice works too, but reduce the cooking time to avoid mushy filling.

How do you stop Stuffed Peppers from getting watery?

To keep Stuffed Peppers from becoming watery, avoid adding excess liquid and use a filling that is not already wet. Cook them gently with only enough liquid in the pan to help the peppers and filling soften.

Can you make Stuffed Peppers without meat?

Yes, Stuffed Peppers can be made without meat. Rice or bulgur combined with vegetables, herbs, and spices makes a satisfying filling; lentils or beans can add extra substance while keeping the dish meat-free.

Do you cover Stuffed Peppers while baking?

Yes, cover Stuffed Peppers for most of the baking time so the filling cooks through and the peppers soften without drying out. Uncover them near the end if you want the tops to brown slightly.

Can you freeze Stuffed Peppers?

Yes, cooked Stuffed Peppers can be frozen once cooled. Store them in a freezer-safe airtight container, then thaw them in the refrigerator before reheating; the peppers may be softer after freezing, but the filling remains convenient for a later meal.

How do you know when Stuffed Peppers are done?

Stuffed Peppers are done when the peppers are tender and the filling is cooked through. Check the center of a pepper, especially if the filling contains rice or bulgur, and continue cooking if the grains are still firm.

Can Stuffed Peppers be prepared ahead of time?

Yes, you can assemble Stuffed Peppers ahead and refrigerate them before cooking. Keep them covered, and cook them soon after preparation; if the filling contains uncooked rice or bulgur, it may absorb liquid while it rests.

What should you serve with Stuffed Peppers?

Serve Stuffed Peppers with a crisp salad, plain yogurt, or a light soup. These sides complement the seasoned filling without making the meal feel too heavy, and yogurt adds a cool contrast to warmly spiced peppers.

Why are my Stuffed Peppers still firm inside?

Stuffed Peppers can stay firm inside when the cooking liquid is insufficient or the cooking time is too short for the filling. Add a little more liquid to the pan, cover it, and continue cooking gently until the grains soften.

Stuffed Peppers Vitamins & Minerals

Vitamins

Vitamin C

68.4mg · 76% DV

Vitamin K

28.8µg · 24% DV

Vitamin A

198µg · 22% DV

B6

0.34mg · 20% DV

Minerals

Sodium

378mg · 16% DV

Copper

0.14mg · 16% DV

Manganese

0.32mg · 14% DV

Phosphorus

86mg · 12% DV

Potassium ⭐

378mg · 11% DV

Stuffed Peppers Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

16.2
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Stuffed Peppers

To burn the 198 calories in 1 piece (medium) (180 g):

🚶

49min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Stuffed Peppers?

Stuffed peppers are made by filling whole peppers with a seasoned mixture that may include rice or bulgur, vegetables and herbs. Recipes vary across the Mediterranean and neighbouring regions, and the filling can be meat-free or include meat. The pepper softens as it cooks, while the grains absorb its juices and the seasoning, giving each bite a tender, savoury quality.

They are served warm or at room temperature, either as a main dish or alongside other plates; yogurt or a crisp salad makes a fresh contrast. For English-speaking readers, they work well as a make-ahead lunch or a shared family meal. Their nutritional character is mainly carbohydrates from the grain, with vegetables adding fibre. Choose a bulgur-based filling and keep the added oil modest for a lighter version.

How Nutritious Is Stuffed Peppers?

Nutrient density

Medium

50/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

48/ 100

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.

Is Stuffed Peppers Processed?

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.

Does Stuffed Peppers Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Stuffed Peppers Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Stuffed Peppers Fat Profile

SATURATED

1.26g

MONOUNSATURATED

1.98g

POLYUNSATURATED

0.72g

⚖️

Omega 6:3 ratio 7.4:1

Above the ideal 4:1 (7.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.