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Meat-stuffed peppers and eggplant Calories
Traditional stuffed vegetables filled with rice and minced meat, typically cooked with olive oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Meat-stuffed peppers and eggplant (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 22.5 g of carbs, 11.7 g of protein, 11.2 g of fat and 3.8 g of fiber. Its 32.4 mg of Vitamin C covers 36% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Meat-stuffed peppers and eggplant Nutrition Facts
Selected: 1 piece (medium) · 180 g
243
KCAL / 180G
Carbs
22.5g
· 8% DV
Protein
11.7g
· 23% DV
Fat
11.2g
· 14% 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 38% · Protein 20% · Fat 42%
Meat-stuffed peppers and eggplant nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.18 g | |
| Sodium | 405 mg | 18% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 3.8 g | 14% |
| Protein | 11.7 g | 23% |
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 Meat-stuffed peppers and eggplant?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 243 kcal |
| 1 tablespoon (chopped) | 18 g | 24 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (small) | 120 g | 162 kcal |
| 1 serving (medium) | 200 g | 270 kcal |
| 1 cup (chopped) | 220 g | 297 kcal |
| 1 piece (large) | 250 g | 338 kcal |
| 2 piece (medium) | 300 g | 405 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Meat-stuffed peppers and eggplant
What goes into meat-stuffed peppers and eggplant?
Meat-stuffed peppers and eggplant are usually filled with minced meat, rice, onion, tomato paste, herbs, and spices. Recipes vary by household; some mix the filling raw, while others briefly cook the meat and onion first.
Where do meat-stuffed peppers and eggplant come from?
Meat-stuffed peppers and eggplant belong to a broad stuffed-vegetable tradition found across Turkey and neighboring parts of the eastern Mediterranean and Middle East. The exact seasoning and cooking method vary from region to region and family to family.
How do you stop meat-stuffed peppers and eggplant from bursting while cooking?
To keep meat-stuffed peppers and eggplant intact, leave room above the filling for the rice to expand and avoid packing the vegetables tightly into the pot. Simmer gently rather than boiling them hard, which can split the skins.
Should the rice be cooked before making meat-stuffed peppers and eggplant?
Usually, no: the rice in meat-stuffed peppers and eggplant cooks inside the vegetables along with the meat. Rinse and drain it first, and leave some space in each pepper or eggplant so the grains can swell.
Can you use hollowed-out eggplant for meat-stuffed peppers and eggplant?
Yes, meat-stuffed peppers and eggplant are often made by hollowing fresh eggplants and filling the shells. A small spoon or corer works well; keep the walls intact so they hold the filling during cooking.
What kind of peppers work best for meat-stuffed peppers and eggplant?
Small or medium sweet peppers with a shape that stands upright are easiest to fill and cook evenly in meat-stuffed peppers and eggplant. Choose firm peppers without soft spots, and trim only enough around the stem to remove the seeds.
Can meat-stuffed peppers and eggplant be made with brown rice?
Yes, brown rice can be used in meat-stuffed peppers and eggplant, but it takes longer to soften than white rice. Partially cook it first or allow extra cooking time and liquid so the vegetables do not overcook before the rice is tender.
How should you serve meat-stuffed peppers and eggplant?
Serve meat-stuffed peppers and eggplant warm, with plain yogurt or a crisp salad to balance the rich filling. They are substantial enough to work as a main course, and a squeeze of lemon can brighten the savory flavors.
How long do cooked meat-stuffed peppers and eggplant keep in the fridge?
Cooked meat-stuffed peppers and eggplant keep for a few days when refrigerated promptly in a covered container. Reheat only the portion you plan to eat, making sure the meat-and-rice filling is hot throughout.
Can you freeze meat-stuffed peppers and eggplant after cooking?
Yes, cooked meat-stuffed peppers and eggplant can be frozen once fully cooled. Pack them in airtight portions to protect their texture, thaw in the refrigerator, and reheat until hot throughout; the vegetables may be softer after thawing.
Meat-stuffed peppers and eggplant Vitamins & Minerals
Vitamins
Vitamin C
32.4mg · 36% DV
B12
0.81µg · 34% DV
B6
0.29mg · 17% DV
B3
2.7mg · 17% DV
Minerals
Phosphorus
164mg · 23% DV
Copper
0.2mg · 22% DV
Selenium
9.9µg · 18% DV
Sodium
405mg · 18% DV
Potassium ⭐
486mg · 14% DV
Meat-stuffed peppers and eggplant Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meat-stuffed peppers and eggplant
To burn the 243 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.
What is Meat-stuffed peppers and eggplant?
Meat-stuffed peppers and eggplant are a home-style dish of vegetables filled with rice and minced meat, then gently cooked in a pot. The filling often includes onion, tomato and herbs or spices, with recipes varying across Turkey and the wider eastern Mediterranean. As they cook, the vegetables soften and the rice-and-meat centre turns tender and savoury.
They are usually served warm as a main dish, often with plain yoghurt and a fresh salad. Rice provides much of the carbohydrate, while the meat contributes protein and the vegetables add some fibre. For a lighter plate, serve a smaller portion with plenty of salad, or use a modest amount of oil in the filling.
How Nutritious Is Meat-stuffed peppers and eggplant?
Nutrient density
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.
Satiety score
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.
Is Meat-stuffed peppers and eggplant 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 Meat-stuffed peppers and eggplant Contain Allergens?
No known major allergens
Which Diets Is Meat-stuffed peppers and eggplant Good For?
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
Meat-stuffed peppers and eggplant Fat Profile
SATURATED
3.06g
MONOUNSATURATED
5.76g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.