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Peppers stuffed with rice or bulgur, vegetables, and spices
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 31.5 g | 11% |
| Fiber | 5 g | 18% |
| Protein | 5.6 g | 11% |
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 | 198 kcal |
| 1 piece (extra small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 serving (medium) | 200 g | 220 kcal |
| 1 piece (large) | 250 g | 275 kcal |
| 1 serving (large) | 300 g | 330 kcal |
| 2 piece (medium) | 360 g | 396 kcal |
Calculated from 110 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 198 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.
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.
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
✓ 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
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.