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Light pepper dish cooked with milk
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Milky pepper dish (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 10.4 g of carbs, 3.8 g of protein, 5.6 g of fat and 2.5 g of fiber. Its 75.6 mg of Vitamin C covers 84% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
104
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
3.8g
· 8% DV
Fat
5.6g
· 7% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 14% · Fat 47%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.09 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 2.5 g | 9% |
| Protein | 3.8 g | 8% |
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 serving (medium) | 180 g | 104 kcal |
| 1 tablespoon (mini) | 20 g | 12 kcal |
| 1 piece (half) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (small) | 120 g | 70 kcal |
| 2 piece (whole) | 180 g | 104 kcal |
| 1 cup (medium) | 200 g | 116 kcal |
| 1 serving (large) | 260 g | 151 kcal |
Calculated from 58 calories per 100 g.
A milky pepper dish is a simple cooked dish in which peppers are softened and finished with milk. The milk makes a gentle, creamy-tasting sauce, while the peppers remain the main ingredient.
Yes, bell peppers work well in a milky pepper dish. They give it a sweeter, milder flavor than green frying peppers; combining colors also makes the dish look more appealing.
Milk can split in a milky pepper dish if it boils vigorously or is heated for too long. Lower the heat before adding it, stir regularly, and warm the dish gently rather than bringing it to a hard boil.
Yes, a milky pepper dish can be made without flour. The milk will make a lighter, looser sauce; for a thicker result, let it reduce gently or stir in a small flour-and-milk mixture.
A milky pepper dish is usually served as a vegetable side dish, not as soup. Keep the sauce fairly thick for serving alongside a main course, or add more milk if you prefer a spoonable consistency.
A milky pepper dish tastes mild, savory, and slightly sweet, with the peppers providing most of its character. Green peppers give it a sharper flavor, while red bell peppers make it sweeter.
Serve a milky pepper dish with rice, bread, or a simply cooked grain to soak up its sauce. It also pairs well with grilled vegetables or a plain protein, rather than another rich, creamy dish.
Yes, you can make a dairy-free milky pepper dish by replacing the milk with an unsweetened plant-based alternative. Choose one with a mild flavor, since sweetened or strongly flavored varieties can overwhelm the peppers.
You can freeze a milky pepper dish, but its texture may change: milk-based sauces can separate and peppers can soften after thawing. For the best texture, freeze it in a sealed container and stir well while reheating.
Reheat a milky pepper dish slowly in a saucepan over low heat, stirring gently. Avoid boiling it; if the sauce has thickened in the refrigerator, add a small splash of milk as it warms.
Vitamins
Vitamin C
75.6mg · 84% DV
B12
0.32µg · 13% DV
B6
0.22mg · 13% DV
B2
0.16mg · 12% DV
Minerals
Phosphorus
94mg · 13% DV
Calcium
122mg · 12% DV
Copper
0.09mg · 10% DV
Potassium ⭐
333mg · 10% DV
Sodium
171mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 104 calories in 1 serving (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.
Milky pepper dish is a simple home-style preparation of peppers cooked with milk. Recipes vary, but the peppers are usually softened in a pan as the milk gives the dish a mild, creamy finish. The choice of sweet or hot peppers changes its flavour, and it works as an easy way to serve peppers as a warm vegetable dish.
Expect tender peppers with a gentle sweetness and a soft, milky taste. Serve it warm with bread for a light lunch, or alongside rice as part of a larger meal. Its nutrition profile is fairly light: a 100 g portion has 58 calories. For a lighter preparation, use only a little cooking fat and let the peppers provide most of the flavour.
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ 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
SATURATED
3.24g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.