1 piece (medium) of Stuffed Green Pepper (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 12.6 g of carbs, 2.6 g of protein, 2.5 g of fat and 3.4 g of fiber. Its 78 mg of Vitamin C covers 87% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Stuffed Green Pepper?

Stuffed Green Pepper is a home-style dish made by filling a green bell pepper with a rice-based mixture. In Turkish cooking, the filling often includes tomato and herbs, and may also contain onion and olive oil; the pepper is cooked until tender, with its top sometimes used as a lid.

The olive-oil version is commonly served cool or at room temperature, especially as part of a summer meal or a spread of small dishes. Meat-filled versions are usually served warm. The soft pepper contrasts with the tender rice, while tomato and herbs bring a fresh, savoury flavour. It is a vegetable-forward dish with fibre and modest calories; pair it with yoghurt or a crisp salad, or use less oil for a lighter plate.

Stuffed Green Pepper Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

10.5g

· 4% DV

Protein

2.2g

· 4% DV

Fat

2.1g

· 3% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 60% · Protein 13% · Fat 27%

Stuffed Green Pepper Vitamins & Minerals

Vitamins

Vitamin C

65mg · 72% DV

Vitamin A

110µg · 12% DV

0.19mg · 11% DV

Vitamin E

1.2mg · 8% DV

Minerals

Sodium

180mg · 8% DV

Iron

1mg · 6% DV

Phosphorus

32mg · 5% DV

Potassium ⭐

180mg · 5% DV

How Nutritious Is Stuffed Green Pepper?

Nutrient density

High

65/ 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

50/ 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.

Stuffed Green Pepper Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Stuffed Green Pepper

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is Stuffed Green 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 Stuffed Green Pepper 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 Stuffed Green 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

Stuffed Green Pepper Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 3.7:1

Below the ideal 4:1 — a good omega balance.

Compare Stuffed Green Pepper

🫑vs🍅

Stuffed Green Pepper vs Tomato52 kcal more per 100 g

→🫑vs🥗

Stuffed Green Pepper vs Mixed Green Salad52 kcal more per 100 g

→🫑vs🫑

Stuffed Green Pepper vs Red Pepper39 kcal more per 100 g

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Stuffed Green Pepper vs Boiled Beetroot26 kcal more per 100 g

→

Foods Similar to Stuffed Green Pepper

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Stuffed Green Pepper

How do you make stuffed green peppers?

Stuffed green peppers are made by filling hollowed peppers with a seasoned mixture, commonly rice, tomato, onion, and herbs, then cooking them until tender. Leave a little room at the top because rice expands as it cooks.

What rice is best for stuffed green peppers?

Medium- or short-grain rice works well in stuffed green peppers because it cooks tender and holds together in the filling. Rinse it first to remove excess surface starch, and avoid packing the filling tightly inside the peppers.

Can you make stuffed green peppers without meat?

Yes, stuffed green peppers are often made without meat. A filling of rice, tomato, onion, herbs, and olive oil is a common vegetarian option; lentils or chopped vegetables can also make the filling more substantial.

How do you keep stuffed green peppers upright while cooking?

Set stuffed green peppers upright in a close-fitting pot or baking dish so they support one another. If they wobble, trim a very small amount from the bottom without cutting through the pepper, or nestle them against one another.

Should stuffed green peppers be covered while cooking?

Yes, cover stuffed green peppers while they cook in a pot so steam helps soften the peppers and cook the rice evenly. For a browned finish, uncover them near the end if you are baking them.

Can you cook stuffed green peppers in an air fryer?

Yes, you can cook stuffed green peppers in an air fryer if they fit upright in the basket. Cover or shield the tops initially if they brown too quickly, and check that the filling is fully cooked before serving.

What sauce goes with stuffed green peppers?

Tomato sauce is a classic match for stuffed green peppers, especially when they are cooked in a pot. Serve them with the cooking liquid, or add plain yogurt on the side for a cool contrast.

Can you freeze stuffed green peppers after cooking?

Yes, cooked stuffed green peppers can be frozen in an airtight container. Their texture may soften after thawing, so cool them first, freeze them with a little cooking sauce, and thaw in the refrigerator before reheating.

How do you reheat stuffed green peppers without drying them out?

Reheat stuffed green peppers covered with a little water or tomato sauce in the oven or on the stovetop. The added moisture keeps the peppers and rice from drying; heat until the filling is steaming hot throughout.

Can you eat the tops of stuffed green peppers?

Yes, the edible pepper tops can be eaten if they are tender after cooking. Some cooks place them back over the filling as lids, while others chop the tops into the rice mixture before stuffing.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026