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Source of vitamin C, potassium and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Roasted Potatoes with Capia Pepper and Onion (180 g) has 142 calories. That works out to 79 calories per 100 g. It contains 32 g of carbs, 3.2 g of protein, 0.5 g of fat and 4.5 g of fiber. Its 40.5 mg of Vitamin C covers 45% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Selected: 1 serving (medium) · 180 g
142
KCAL / 180G
Carbs
32g
· 12% DV
Protein
3.2g
· 6% DV
Fat
0.5g
· 1% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 9% · Fat 3%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 32 g | 12% |
| Fiber | 4.5 g | 16% |
| Protein | 3.2 g | 6% |
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 | 142 kcal |
| 1 tablespoon (chopped) | 18 g | 14 kcal |
| ½ cup (diced) | 85 g | 67 kcal |
| 100 g | 100 g | 79 kcal |
| 1 serving (small) | 120 g | 95 kcal |
| 1 cup (diced) | 170 g | 134 kcal |
| 1 serving (large) | 260 g | 205 kcal |
| 1 piece (whole) | 320 g | 253 kcal |
| 1 pack (large) | 400 g | 316 kcal |
Calculated from 79 calories per 100 g.
Roasted Potatoes with Capia Pepper and Onion combines potatoes, red capia peppers and onion, usually with a little oil and seasoning. The vegetables are roasted until tender and browned at the edges; recipes may vary in the herbs or additional seasonings used.
For crisper potatoes, dry them well after washing and spread them in a single layer without crowding the pan. Roast the potatoes before adding the peppers and onion, which release moisture and can soften the potato surfaces.
Yes. Roast the potatoes in a grill-safe pan or wrap them in foil, since loose potato pieces can fall through the grates. Grill the capia pepper and onion directly or in a pan, then combine everything once the potatoes are tender.
Yes, jarred roasted capia peppers work, but they are already soft and may contain extra salt or vinegar. Drain and pat them dry, then stir them into the potatoes and onion near the end so they warm without breaking down.
Peeling is optional. For a more rustic dish, scrub the potatoes thoroughly and leave the skins on; for a softer, more uniform texture, peel them before cutting. Cut the pieces evenly so they roast at a similar pace.
Thyme, oregano and black pepper complement Roasted Potatoes with Capia Pepper and Onion. Add fresh parsley after roasting for a brighter finish, or use a little smoked paprika if you want a deeper roasted flavor.
Roasted Potatoes with Capia Pepper and Onion can be served warm or at room temperature. Warm, it works as a side dish; cooled, it can be served like a roasted vegetable salad. Avoid leaving it out for an extended time.
Roasted Potatoes with Capia Pepper and Onion pairs well with grilled fish, chicken or meat. For a plant-based meal, serve it alongside lentils or beans; a spoonful of plain yogurt or a tahini sauce also complements the roasted vegetables.
Store Roasted Potatoes with Capia Pepper and Onion in a covered container in the refrigerator for up to three days. Let it cool before storing, and reheat only the portion you plan to eat.
Yes, but freezing can make the potatoes softer and slightly grainy after thawing. Cool the dish completely, freeze it in airtight portions, and thaw it in the refrigerator before reheating in a pan or oven.
Vitamins
Vitamin C
40.5mg · 45% DV
B6
0.45mg · 26% DV
B5
0.68mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Copper
0.23mg · 26% DV
Potassium ⭐
679mg · 20% DV
Manganese
0.31mg · 13% DV
Phosphorus
88mg · 13% DV
Sodium
13mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 142 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.
Roasted Potatoes with Capia Pepper and Onion brings together potatoes, sweet red Capia pepper and onion, cooked until tender and lightly charred. It is a simple vegetable side in a Turkish-style meal, where roasting lets the vegetables’ sweetness and savoury flavours come through.
Expect soft potato, mellow onion and a pleasantly sweet, smoky edge from the pepper. Serve it warm alongside grilled foods, beans or a spoonful of yogurt; it also works as part of a larger spread. The dish is mainly a source of carbohydrates, with little fat, and contributes fibre and potassium. For a more balanced plate, pair it with a protein-rich main or legumes.
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.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.13g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.