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Quinoa-stuffed red pepper Calories
A baked red pepper filled with quinoa, providing fiber and plant-based protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Quinoa-stuffed red pepper (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 30.4 g of carbs, 6.5 g of protein, 6.7 g of fat and 5.8 g of fiber. Its 99 mg of Vitamin C covers 110% of the Daily Value. Its glycemic index is 53 (low), so it raises blood sugar slowly.
Quinoa-stuffed red pepper Nutrition Facts
Selected: 1 piece (medium) · 180 g
202
KCAL / 180G
Carbs
30.4g
· 11% DV
Protein
6.5g
· 13% DV
Fat
6.7g
· 9% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 13% · Fat 29%
Quinoa-stuffed red pepper nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 30.4 g | 11% |
| Fiber | 5.8 g | 21% |
| Protein | 6.5 g | 13% |
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 Medium Quinoa-stuffed red pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 202 kcal |
| 1 ounce (medium) | 28.4 g | 32 kcal |
| ½ piece (half) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (small) | 120 g | 134 kcal |
| 1 serving (medium) | 180 g | 202 kcal |
| 1 cup (medium) | 200 g | 224 kcal |
| 1 piece (large) | 250 g | 280 kcal |
| 1 serving (large) | 250 g | 280 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Quinoa-stuffed red pepper
How do you make quinoa-stuffed red pepper?
To make quinoa-stuffed red pepper, fill halved or whole red peppers with cooked quinoa and your chosen vegetables, then bake until the peppers are tender. If using whole peppers, trim the bases slightly if needed so they stand upright in the baking dish.
What goes into quinoa-stuffed red pepper?
Quinoa-stuffed red pepper usually combines cooked quinoa with ingredients such as onion, garlic, tomato, herbs, and seasonings. The filling is easy to adapt with chopped vegetables, beans, or nuts, depending on the texture and flavor you want.
Should quinoa be cooked before making quinoa-stuffed red pepper?
Yes, cook the quinoa before filling the peppers. Raw quinoa needs liquid and more cooking time than the pepper filling can reliably provide in the oven, while pre-cooked quinoa makes it easier to control the filling’s texture.
How do you stop quinoa-stuffed red pepper from tipping over?
Choose peppers with a relatively flat base and arrange them snugly in a baking dish. If a pepper still wobbles, carefully trim a thin slice from its bottom without cutting through the flesh, or bake halved peppers cut-side up.
Can you make quinoa-stuffed red pepper ahead of time?
Yes, you can prepare quinoa-stuffed red pepper ahead by cooking the filling and stuffing the peppers, then covering and refrigerating them before baking. For the best texture, bake them shortly before serving rather than leaving the cooked peppers assembled for too long.
Can quinoa-stuffed red pepper be frozen?
Yes, quinoa-stuffed red pepper can be frozen after cooking, though the pepper may soften when thawed. Cool it first, pack it airtight, and reheat it thoroughly after thawing; freezing the filling separately can help preserve the pepper’s texture.
How long do leftovers of quinoa-stuffed red pepper keep?
Keep leftover quinoa-stuffed red pepper in a covered container in the refrigerator and eat it within a few days. Reheat only the portion you plan to serve, until it is hot throughout, rather than repeatedly warming the whole batch.
What should you serve with quinoa-stuffed red pepper?
Serve quinoa-stuffed red pepper with a crisp green salad, roasted vegetables, or a tangy yogurt sauce. Since the peppers already contain a grain-based filling, a lighter side works well; use a dairy-free dressing for a fully plant-based meal.
Can you use another kind of pepper for quinoa-stuffed red pepper?
Yes, you can use other sweet bell peppers, but their size and shape may change how much filling they hold and how evenly they bake. Choose peppers with sturdy walls, and adjust how you cut and arrange them to keep the filling in place.
Can quinoa-stuffed red pepper be served cold?
Yes, quinoa-stuffed red pepper can be served chilled or at room temperature, much like a grain-filled salad. Refrigerate it after cooking and bring out only the amount you plan to serve, rather than leaving it out for an extended period.
Quinoa-stuffed red pepper Vitamins & Minerals
Vitamins
Vitamin C
99mg · 110% DV
B6
0.32mg · 19% DV
Vitamin A
144µg · 16% DV
Folate
54µg · 14% DV
Minerals
Manganese
0.81mg · 35% DV
Copper
0.27mg · 30% DV
Phosphorus
135mg · 19% DV
Potassium ⭐
522mg · 15% DV
Sodium
261mg · 11% DV
Quinoa-stuffed red pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa-stuffed red pepper
To burn the 202 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.
What is Quinoa-stuffed red pepper?
Quinoa-stuffed red pepper is a baked pepper filled with cooked quinoa, a modern take on the familiar stuffed-pepper format rather than a dish tied to one particular region. Red peppers bring a gentle sweetness, while the quinoa stays pleasantly distinct and slightly chewy.
Serve it warm or at room temperature as a light lunch, a vegetable-forward side, or part of a Mediterranean-style spread. Its quinoa filling contributes plant-based protein, and the pepper and grains provide fibre; there are 3.2 g of fibre per 100 g. Pair it with a crisp salad or a cooling yoghurt sauce, or keep the meal fully plant-based with a simple tomato salad.
How Nutritious Is Quinoa-stuffed red pepper?
Nutrient density
Medium
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
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 Quinoa-stuffed red pepper 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 Quinoa-stuffed red pepper Contain Allergens?
No known major allergens
Which Diets Is Quinoa-stuffed red pepper Good For?
Vegan
✓ 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
Quinoa-stuffed red pepper Fat Profile
SATURATED
0.9g
MONOUNSATURATED
3.96g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.