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Source of vitamin C and protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Red pepper and kaşar cheese pan dish (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 9.4 g of carbs, 12.2 g of protein, 13.9 g of fat and 2.9 g of fiber. Its 115.2 mg of Vitamin C covers 128% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
202
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
12.2g
· 24% DV
Fat
13.9g
· 18% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 23% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 6.21 g | 31% |
| Trans fat | 0.22 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 12.2 g | 24% |
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) | 180 g | 202 kcal |
| 1 tablespoon (small) | 20 g | 22 kcal |
| 1 piece (half) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 1 cup (small) | 130 g | 146 kcal |
| 1 piece (whole) | 180 g | 202 kcal |
| 1 serving (large) | 250 g | 280 kcal |
| 2 serving (double) | 360 g | 403 kcal |
Calculated from 112 calories per 100 g.
Cook sliced red peppers in a lightly oiled pan until tender, then scatter grated kaşar over them. Cover the pan briefly so the cheese melts, and serve straight away. Keeping the peppers in a single layer helps them soften without steaming.
The basic ingredients are red peppers, kaşar cheese, a little oil, and seasoning. Black pepper or chilli flakes work well; adding tomatoes or eggs makes it a different, wetter and more filling variation.
Red pepper and kaşar cheese pan dish can turn watery when the peppers release moisture faster than it evaporates. Dry the peppers after washing, avoid crowding the pan, and cook them uncovered until excess liquid has gone before adding the cheese.
Yes. Add beaten or cracked eggs once the peppers have softened, cook them until nearly set, and then add the kaşar. This order helps the cheese melt without overcooking the eggs.
Add the kaşar after the red peppers are tender. Cover the pan just long enough for the cheese to melt, then take it off the heat; cooking the cheese for too long can make it greasy or stick to the pan.
Serve red pepper and kaşar cheese pan dish with crusty bread, a crisp green salad, or plain yogurt. Bread is useful for scooping up the melted cheese, while salad adds a fresh contrast to the warm, savoury peppers.
Yes, but red bell peppers give this dish its sweet flavour and soft texture. Green peppers taste sharper and may need a little longer in the pan; mixing them with red peppers changes the flavour while keeping the dish recognisable.
Use a non-stick or well-seasoned pan and add the kaşar only after the peppers are cooked. Keep the heat low, cover the pan to melt the cheese, and avoid stirring once the cheese has begun to melt.
Keep leftovers in a covered container in the refrigerator and eat them within three to four days. Reheat only the portion you need in a covered pan over low heat, until it is steaming hot.
You can freeze it, but thawed peppers may be softer and kaşar may lose some of its smooth texture. For a better result, freeze individual portions, thaw them in the refrigerator, and reheat gently in a pan.
Vitamins
Vitamin C
115.2mg · 128% DV
B12
0.76µg · 32% DV
B2
0.4mg · 31% DV
B6
0.36mg · 21% DV
Minerals
Phosphorus
238mg · 34% DV
Calcium
331mg · 33% DV
Sodium
558mg · 24% DV
Iodine
29µg · 19% DV
Potassium ⭐
329mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 202 calories in 1 serving (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.
Red pepper and kaşar cheese pan dish is a simple Turkish-style preparation: red peppers are softened in a pan, then topped with kaşar and cooked until the cheese melts. It is more of a flexible home-cooking favourite than a dish tied to one particular region. The peppers bring gentle sweetness, while the kaşar turns soft and stretchy, making the dish best served hot straight from the pan.
In Turkey it can appear at breakfast or as a quick meal with bread; elsewhere, serve it as a light lunch, side dish or casual sharing plate. Add eggs for a more filling version, or pair it with a fresh salad to balance the richness. Peppers contribute vitamin C and some fibre, while the cheese adds protein. For a lighter panful, use less cheese and plenty of pepper.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
6.21g
MONOUNSATURATED
4.95g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.