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Olive-oil pepper meze
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 1.1 g | 2% |
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) | 100 g | 86 kcal |
| 1 tablespoon (small) | 15 g | 13 kcal |
| 2 tablespoon (medium) | 30 g | 26 kcal |
| 0.25 cup (small) | 55 g | 47 kcal |
| 100 g | 100 g | 86 kcal |
| ½ cup (medium) | 110 g | 95 kcal |
| 1 serving (large) | 160 g | 138 kcal |
| 1 cup (large) | 220 g | 189 kcal |
Calculated from 86 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 86 calories in 100 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.
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.
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
✓ 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
SATURATED
0.9g
MONOUNSATURATED
4.25g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.