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●Low GI

Pepper yağlaması Calories

Olive-oil pepper meze

In season: Summer · Autumn

CALORIES · 100 G

86kcal

GI

15low

POTASSIUM · 100 G

205mg

FIBER · 100 G

2.1g

Quick answer

100 g of Pepper yağlaması has 86 calories. It contains 6.8 g of carbs, 1.1 g of protein, 6.4 g of fat and 2.1 g of fiber. Its 62 mg of Vitamin C covers 69% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Pepper yağlaması Nutrition Facts

Selected: 100 g

86

KCAL / 100G

Carbs

6.8g

· 2% DV

Protein

1.1g

· 2% DV

Fat

6.4g

· 8% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 30% · Protein 5% · Fat 65%

Pepper yağlaması nutrition facts table · 100 g

NutrientAmount% DV
Calories86 kcal
Total fat6.4 g8%
Saturated fat0.9 g5%
Trans fat0 g
Sodium180 mg8%
Total carbohydrate6.8 g2%
Fiber2.1 g8%
Protein1.1 g2%

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 Serving of Pepper yağlaması?

ServingAmountCalories
1 serving (medium)100 g86 kcal
1 tablespoon (small)15 g13 kcal
2 tablespoon (medium)30 g26 kcal
0.25 cup (small)55 g47 kcal
100 g100 g86 kcal
½ cup (medium)110 g95 kcal
1 serving (large)160 g138 kcal
1 cup (large)220 g189 kcal

Calculated from 86 calories per 100 g.

Frequently Asked Questions About Pepper yağlaması

What is Pepper yağlaması?

Pepper yağlaması is a Turkish olive-oil pepper meze, made by gently cooking peppers until tender. Garlic or tomato may be added, and it is commonly served as a side dish or part of a spread of small plates.

How do you make Pepper yağlaması?

To make Pepper yağlaması, cook peppers gently in olive oil until soft, stirring so they cook evenly. You can add garlic for fragrance or tomato for a saucier finish; serve the dish warm or chilled.

Which peppers are best for Pepper yağlaması?

Sweet pointed peppers, mild green peppers, or red bell peppers all work for Pepper yağlaması. Pointed green peppers give it a more savory, sometimes slightly sharp flavor, while red peppers make the dish sweeter and fleshier.

Is Pepper yağlaması served hot or cold?

Pepper yağlaması can be served warm or cold. It is often enjoyed chilled as part of a meze spread; let it cool before refrigerating, and bring it out shortly before serving so the olive-oil flavors are more noticeable.

What do you serve with Pepper yağlaması?

Serve Pepper yağlaması with bread, yogurt, or other vegetable mezze. It also goes well alongside grilled vegetables or a main course, where its soft peppers and olive oil provide a flavorful side.

Do you peel the peppers for Pepper yağlaması?

No, peeling the peppers is not necessary for Pepper yağlaması; their skins soften during cooking. If you use roasted peppers and want a smoother texture, peel them after roasting and before adding them to the olive oil.

Can you add garlic or tomatoes to Pepper yağlaması?

Yes, garlic and tomatoes are common additions to Pepper yağlaması, though recipes vary. Briefly warm the garlic in the oil before adding peppers; add chopped tomato as the peppers begin to soften so it cooks down without disappearing.

Can Pepper yağlaması be made with hot peppers?

Yes, hot peppers can be used in Pepper yağlaması. Mix them with sweet peppers to keep the heat balanced, or remove the seeds and inner ribs for a milder result.

How long does Pepper yağlaması keep in the fridge?

Pepper yağlaması keeps for up to three days in a covered container in the refrigerator. Use a clean utensil to serve it, and return leftovers to the fridge promptly rather than leaving them out for an extended time.

Can you freeze Pepper yağlaması?

Yes, Pepper yağlaması can be frozen, although the peppers may be softer after thawing. Freeze it in airtight portions, thaw in the refrigerator, then warm gently or serve chilled.

Pepper yağlaması Vitamins & Minerals

Vitamins

Vitamin C

62mg · 69% DV

B6

0.24mg · 14% DV

Vitamin E

1.1mg · 7% DV

Vitamin K

8.5µg · 7% DV

Minerals

Copper

0.08mg · 9% DV

Sodium

180mg · 8% DV

Potassium ⭐

205mg · 6% DV

Manganese

0.13mg · 6% DV

Pepper yağlaması Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1
Low

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

How to Burn Off Pepper yağlaması

To burn the 86 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

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

What is Pepper yağlaması?

Pepper yağlaması is a Turkish pepper meze, made by cooking peppers with olive oil until tender. Recipes vary between households and regions; some versions also include garlic, tomato or spices, and the choice of pepper can vary too.

It can be served warm or at room temperature, alongside other meze, grilled dishes or a larger home-cooked meal. Its soft, silky peppers and savoury olive-oil flavour make it easy to pair with simple sides. The dish is mostly vegetables, with much of its energy coming from the oil: a 100 g serving has 86 calories. For a lighter version, use a measured amount of olive oil and let the peppers soften gently rather than adding extra.

How Nutritious Is Pepper yağlaması?

Nutrient density

High

62/ 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

44/ 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.

Is Pepper yağlaması 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 Pepper yağlaması Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Pepper yağlaması Good For?

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

Pepper yağlaması Fat Profile

SATURATED

0.9g

MONOUNSATURATED

4.25g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 13.8:1

Above the ideal 4:1 (13.8:1).

Compare Pepper yağlaması

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Nutrition data compiled from USDA FoodData Central and scientific sources.