1 cup (medium) of Pepper stroganoff (200 g) has 244 calories. That works out to 122 calories per 100 g. It contains 16.2 g of carbs, 5 g of protein, 18.2 g of fat and 3.6 g of fiber. Its 76 mg of Vitamin C covers 84% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.

What is Pepper stroganoff?

Pepper stroganoff puts bell peppers at the centre of a creamy sauce inspired by stroganoff, a style of dish associated with Russian cooking. Unlike the familiar beef version, this vegetable-led take relies on peppers for substance; recipes may also include onion and seasonings. The peppers soften as they cook, while the sauce brings a smooth, gently tangy richness.

Serve it hot as a main with rice, noodles or bread, or spoon it alongside another dish. It works well as a meat-free meal, and you can make it lighter by using less cream or serving a smaller amount of sauce. Its vegetables add some fibre, though the creamy dressing makes it richer than a simple pepper side.

Pepper stroganoff Nutrition Facts

Selected: 100 g

122

KCAL / 100G

Carbs

8.1g

· 3% DV

Protein

2.5g

· 5% DV

Fat

9.1g

· 12% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 26% · Protein 8% · Fat 66%

Pepper stroganoff Vitamins & Minerals

Vitamins

Vitamin C

38mg · 42% DV

0.16mg · 9% DV

0.1mg · 8% DV

B12

0.16µg · 7% DV

Minerals

Sodium

310mg · 13% DV

Phosphorus

63mg · 9% DV

Calcium

67mg · 7% DV

Selenium

2.8µg · 5% DV

How Nutritious Is Pepper stroganoff?

Nutrient density

Medium

58/ 100

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

41/ 100

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.

Pepper stroganoff Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pepper stroganoff

To burn the 122 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

17min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pepper stroganoff Processed?

NOVA 3

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 Pepper stroganoff Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pepper stroganoff Good For?

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

Pepper stroganoff Fat Profile

SATURATED

4.72g

MONOUNSATURATED

2.46g

POLYUNSATURATED

0.67g

⚖️

Omega 6:3 ratio 11.6:1

Above the ideal 4:1 (11.6:1).

Compare Pepper stroganoff

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Pepper stroganoff vs Tomato104 kcal more per 100 g

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Pepper stroganoff vs Mixed Green Salad104 kcal more per 100 g

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Pepper stroganoff vs Red Pepper91 kcal more per 100 g

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Pepper stroganoff vs Boiled Beetroot78 kcal more per 100 g

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Foods Similar to Pepper stroganoff

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Pepper stroganoff

What is Pepper stroganoff?

Pepper stroganoff is a creamy, stroganoff-style dish made with bell peppers. Many versions also use onion and mushrooms, and unlike classic beef stroganoff, it can be made without meat. The name describes the sauce and style rather than one fixed recipe.

How do you make Pepper stroganoff?

To make Pepper stroganoff, sauté sliced peppers and onion until tender, add mushrooms if desired, then stir in a creamy stroganoff-style sauce and heat gently. Avoid a hard boil after adding cream, which can make the sauce split.

What peppers work best in Pepper stroganoff?

Red bell peppers work especially well in Pepper stroganoff because they are sweet and soften nicely. Green peppers give it a sharper flavor, while a mix of colors adds variety. Use hot peppers only if you want a spicy dish.

What is the difference between Pepper stroganoff and beef stroganoff?

Pepper stroganoff centers on bell peppers, while beef stroganoff uses strips of beef as its main ingredient. Pepper stroganoff may be meat-free, and its vegetables cook faster than beef. Both commonly use a creamy sauce inspired by stroganoff.

What should you serve with Pepper stroganoff?

Serve Pepper stroganoff over rice, egg noodles, or pasta to soak up its creamy sauce. A crisp green salad or steamed vegetables make good sides when you want to balance the richness of the dish.

Can Pepper stroganoff be made without mushrooms?

Yes, Pepper stroganoff works well without mushrooms. They are a common addition, not an essential part of the dish. Cook the peppers and onion until tender, then add the sauce; extra peppers can replace some of the mushrooms for more vegetable texture.

Can you make Pepper stroganoff ahead of time?

Yes, you can make Pepper stroganoff ahead and refrigerate it in a covered container once cooled. Reheat it gently on the stove, stirring often; add a splash of milk or water if the sauce has thickened while chilled.

Can Pepper stroganoff be frozen?

Pepper stroganoff can be frozen, but its creamy sauce may separate and the peppers may soften after thawing. Freeze it in an airtight container, thaw it in the refrigerator, and reheat slowly while stirring to bring the sauce back together.

How do you keep the sauce in Pepper stroganoff from curdling?

Keep the sauce in Pepper stroganoff from curdling by adding cream over low heat and avoiding a rolling boil. If using sour cream, stir it in off the heat or temper it first with a little warm sauce.

Can Pepper stroganoff be made with coconut milk?

Yes, coconut milk can replace dairy cream in Pepper stroganoff, but it gives the sauce a noticeable coconut flavor and a thinner texture. Use an unsweetened version and simmer gently; a small amount of thickener can help the sauce cling to the peppers.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026