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Low calorie, high in vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Green pepper (75 g) has 15 calories. That works out to 20 calories per 100 g. It contains 3.5 g of carbs, 0.7 g of protein, 0.2 g of fat and 1.3 g of fiber. Its 60.3 mg of Vitamin C covers 67% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 75 g
15
KCAL / 75G
Carbs
3.5g
· 1% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 15% · Fat 10%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.25 mg | 0% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 0.7 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) | 75 g | 15 kcal |
| 0.25 piece (quarter) | 19 g | 4 kcal |
| 1 serving (diced) | 30 g | 6 kcal |
| ½ piece (half) | 38 g | 8 kcal |
| 1 piece (small) | 45 g | 9 kcal |
| 1 cup (chopped) | 92 g | 18 kcal |
| 100 g | 100 g | 20 kcal |
| 1 piece (large) | 120 g | 24 kcal |
| 1 cup (shredded) | 150 g | 30 kcal |
| 1 piece (extra large) | 160 g | 32 kcal |
Calculated from 20 calories per 100 g.
You can make közde biber under a broiler, over a gas flame, or on a grill. Roast the peppers until the skin is blistered and the flesh soft, then cover briefly so the skins loosen before peeling.
No, peeling közde biber is optional, but the charred skin can taste bitter or feel tough. Covering the roasted peppers for a few minutes traps steam and makes the skin much easier to remove.
Meaty peppers with relatively thick flesh work best for közde biber because they stay tender and are easier to peel. Sweet bell peppers and long sweet peppers are both good choices; thinner peppers may cook faster.
Közde biber usually keeps for about 3–4 days in a covered container in the refrigerator. Discard it if you notice mold, an unpleasant sour smell, or a slimy texture.
Yes, közde biber freezes well. Let it cool, peel it if desired, and pack it in an airtight freezer-safe container. It may soften after thawing, so use it in sauces, soups, or cooked dishes.
Covering the hot peppers traps steam, which loosens the skins and makes them easier to peel. It is a practical step, not a requirement; let them cool enough to handle before removing the skin.
Yes, an air fryer can roast peppers for közde biber. Arrange them in a single layer and turn them as needed so the skin blisters on different sides; cooking time varies with pepper size and the appliance.
You do not have to remove the seeds to make közde biber, but many cooks take them out for a smoother texture. Once the roasted pepper is cool enough to handle, split it and scrape out the seeds and inner membrane.
Közde biber still provides nutrients, but roasting can reduce some vitamin C, especially with prolonged heat. Raw green pepper generally retains more vitamin C, while roasting softens the flesh and develops a smoky flavor.
Serve közde biber as a side with grilled meat or fish, or add it to sandwiches, salads, and pasta. A simple dressing of olive oil, lemon, and garlic complements its smoky flavor.
Vitamins
Vitamin C
60.3mg · 67% DV
B6
0.17mg · 10% DV
Vitamin K
5.55µg · 5% DV
B1
0.05mg · 4% DV
Minerals
Copper
0.05mg · 6% DV
Manganese
0.09mg · 4% DV
Potassium ⭐
131mg · 4% DV
Phosphorus
15mg · 2% DV
Sodium
2.25mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 15 calories in 1 piece (medium) (75 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.
Közde biber is Turkish-style pepper roasted over embers or on a grill until its skin blisters and the flesh softens. In Turkey, peppers are often peeled after roasting and served simply, or dressed with olive oil and lemon. Green peppers can be prepared this way too, though sweet red peppers are also a familiar choice.
Its smoky flavour and tender texture work well in meze, salads, sandwiches or alongside grilled dishes; yogurt or bread makes an easy pairing. It is low in calories and provides vitamin C. For a lighter serving, use just a little oil, and roast a batch ahead to add to meals through the week.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.