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Balanced main dish with peppers, rice, vegetables, and minced-meat filling
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Mixed stuffed peppers (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 25.6 g of carbs, 9.7 g of protein, 10.1 g of fat and 3.8 g of fiber. Its 56.7 mg of Vitamin C covers 63% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 180 g
230
KCAL / 180G
Carbs
25.6g
· 9% DV
Protein
9.7g
· 19% DV
Fat
10.1g
· 13% 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 44% · Protein 17% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 2.79 g | 14% |
| Trans fat | 0.05 g | |
| Sodium | 441 mg | 19% |
| Total carbohydrate | 25.6 g | 9% |
| Fiber | 3.8 g | 14% |
| Protein | 9.7 g | 19% |
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 | 230 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 110 g | 141 kcal |
| 1 cup (chopped) | 200 g | 256 kcal |
| 2 piece (small) | 220 g | 282 kcal |
| 1 serving (medium) | 250 g | 320 kcal |
| 1 piece (large) | 260 g | 333 kcal |
| 2 piece (medium) | 360 g | 461 kcal |
| 1 serving (large) | 400 g | 512 kcal |
Calculated from 128 calories per 100 g.
Mixed stuffed peppers are usually filled with a mixture of rice, minced meat, onion, tomato or tomato paste, and herbs. Recipes vary, but using peppers of different colors or sizes gives the dish its mixed-pepper character.
To make mixed stuffed peppers, remove the cores and fill the peppers loosely with a rice-and-meat mixture, leaving room for the rice to expand. Arrange them upright in a pot, add seasoned liquid, cover, and simmer until the peppers and filling are tender.
Mixed stuffed peppers generally need around 40–50 minutes on the stovetop, though the exact time depends on pepper size and the filling. Check that the rice and minced meat are fully cooked and the peppers are tender before serving.
Yes, mixed stuffed peppers can be baked in a covered oven dish with a little seasoned liquid. Covering them helps keep the peppers moist; uncover them near the end if you want the tops to brown slightly.
Firm, hollow sweet bell peppers work well for mixed stuffed peppers, and combining colors makes the dish look varied. Choose peppers of similar size so they cook at roughly the same rate, and avoid very thin-walled ones that may collapse.
Serve mixed stuffed peppers with yogurt, a crisp salad, or crusty bread. Since the filling already includes rice and meat, a fresh, lighter side is often enough to round out the meal.
Mixed stuffed peppers may stay hard if they have not cooked long enough or there is too little liquid in the pot. Add a little hot water or broth, cover the dish, and continue cooking gently until the peppers and rice are tender.
Yes, you can make meat-free mixed stuffed peppers by replacing the minced meat with extra rice, chopped vegetables, or cooked lentils. Add herbs and tomato for flavor, and adjust the cooking time so the filling is fully tender.
Cooked mixed stuffed peppers keep for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, making sure the filling is hot throughout.
Yes, mixed stuffed peppers can be frozen after cooking and cooling. Store them in an airtight, freezer-safe container; the peppers may be softer after thawing, so reheat them gently in a covered pan or microwave.
Vitamins
Vitamin C
56.7mg · 63% DV
B12
0.94µg · 39% DV
B6
0.52mg · 31% DV
B3
3.78mg · 24% DV
Minerals
Selenium
15µg · 27% DV
Manganese
0.56mg · 24% DV
Copper
0.2mg · 22% DV
Phosphorus
148mg · 21% DV
Sodium
441mg · 19% DV
Potassium ⭐
369mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 230 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.
Mixed stuffed peppers are a home-style dish of peppers filled with rice, minced meat, onion and other vegetables, then gently cooked in a pot. The peppers may differ in colour or variety. This style of dolma is familiar in Turkish cooking and across the eastern Mediterranean, with recipes varying from kitchen to kitchen.
The softened peppers bring a mild sweetness to the savoury, herby filling. They’re usually served warm as a main dish, often with yoghurt or a fresh salad. Rice, vegetables and meat make for a filling, balanced meal. For a lighter version, use leaner mince and a little less oil.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
2.79g
MONOUNSATURATED
4.41g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.