1 piece (medium) of Stuffed pepper (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 31.5 g of carbs, 5.8 g of protein, 5 g of fat and 5.6 g of fiber. Its 93.6 mg of Vitamin C covers 104% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Stuffed pepper?

Turkish-style stuffed pepper is made by filling hollowed bell peppers with rice, onion, tomato and herbs, then cooking them until tender. Some versions include minced meat, while olive-oil versions are a familiar part of home cooking and summer meals in Turkey.

The softened pepper tastes gently sweet alongside the savoury, herby filling. It can be served warm or cool: meat-filled peppers often make a main course, while meat-free ones are commonly served with yoghurt or as part of a spread. Rice supplies most of the carbohydrates, while the pepper and other vegetables contribute fibre; the balance depends on the filling. For a lighter version, use a little less rice and add extra tomato, onion and herbs.

Stuffed pepper Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

17.5g

· 6% DV

Protein

3.2g

· 6% DV

Fat

2.8g

· 4% DV

Fiber

3.1g

· 11% DV

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

Calories come from: Carbs 65% · Protein 12% · Fat 23%

Stuffed pepper Vitamins & Minerals

Vitamins

Vitamin C

52mg · 58% DV

0.22mg · 13% DV

Vitamin A

95µg · 11% DV

Vitamin E

1.5mg · 10% DV

Minerals

Sodium

220mg · 10% DV

Iron

1mg · 6% DV

Selenium

3.2µg · 6% DV

Phosphorus

45mg · 6% DV

How Nutritious Is Stuffed pepper?

Nutrient density

Medium

55/ 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

49/ 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 pepper Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Stuffed pepper

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Stuffed 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 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 pepper Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Stuffed pepper Fat Profile

SATURATED

0.6g

MONOUNSATURATED

POLYUNSATURATED

0.22g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Stuffed pepper

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Foods Similar to Stuffed pepper

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Stuffed pepper

How do you make stuffed pepper?

Stuffed pepper is made by filling hollow bell peppers with a seasoned rice mixture, then cooking them until the peppers soften and the rice is tender. Leave room at the top for the rice to expand, and add a little liquid to the cooking pot.

What kind of rice is best for stuffed pepper?

Short- or medium-grain rice works well in stuffed pepper because it cooks tender and holds together in the filling. Rinse it first to remove excess surface starch, and avoid packing the peppers tightly so the grains have room to expand.

Why does stuffed pepper turn watery?

Stuffed pepper can turn watery when the peppers release liquid during cooking or the filling contains too much moisture. Use a thick tomato mixture, avoid adding excess cooking liquid, and let the peppers rest briefly before serving.

Can you make stuffed pepper without meat?

Yes, stuffed pepper can be made without meat by filling the peppers with rice, onion, tomato, herbs, and spices. You can add chopped vegetables or legumes for a heartier filling; cook the rice until tender without overfilling the peppers.

Should stuffed pepper be baked or cooked on the stove?

Stuffed pepper can be cooked either on the stove or in the oven. Stovetop cooking is common for Turkish-style dolma, while baking gives the peppers a more roasted flavor; in either case, cover them so the rice cooks through.

Can you use red bell peppers for stuffed pepper?

Yes, red bell peppers work well for stuffed pepper and taste sweeter than green ones. Choose peppers that can stand upright and have enough room inside for filling; cooking time may vary with their size and thickness.

What is the difference between stuffed pepper and Turkish biber dolması?

Turkish biber dolması is a type of stuffed pepper, usually filled with seasoned rice and sometimes minced meat. The Turkish name refers specifically to peppers prepared as dolma, while stuffed pepper is a broader English term for many regional fillings and cooking styles.

What do you serve with stuffed pepper?

Stuffed pepper pairs well with plain yogurt, a crisp salad, or bread. For a Turkish-style meal, serve meat-filled peppers warm with yogurt; olive-oil versions are often served cool or at room temperature.

How long does stuffed pepper keep in the fridge?

Cooked stuffed pepper keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat meat-filled peppers until hot throughout, and avoid leaving leftovers at room temperature for an extended time.

Can you freeze stuffed pepper after cooking?

Yes, you can freeze cooked stuffed pepper once it has cooled. Pack portions in airtight containers and thaw them in the refrigerator before reheating; the pepper may become softer after freezing, but the filling should remain usable.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026