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Red pepper stuffed with three cheeses; rich in protein and calcium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Three cheese stuffed red pepper (140 g) has 294 calories. That works out to 210 calories per 100 g. It contains 9.5 g of carbs, 14.7 g of protein, 22.7 g of fat and 2.2 g of fiber. Its 86.8 mg of Vitamin C covers 96% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 140 g
294
KCAL / 140G
Carbs
9.5g
· 3% DV
Protein
14.7g
· 29% DV
Fat
22.7g
· 29% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 20% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 22.7 g | 29% |
| Saturated fat | 12.74 g | 64% |
| Trans fat | 0.28 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 14.7 g | 29% |
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 piece (medium) | 140 g | 294 kcal |
| 0.25 piece (quarter) | 35 g | 74 kcal |
| ½ piece (half) | 70 g | 147 kcal |
| 1 piece (small) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 160 g | 336 kcal |
| 1 piece (large) | 190 g | 399 kcal |
| 1 piece (extra large) | 240 g | 504 kcal |
| 1 serving (large) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Three cheese stuffed red pepper is made by filling a red pepper with a cheese mixture and cooking it until the pepper softens and the filling melts. Remove the seeds, leave a little room at the top, and avoid packing the filling too tightly.
There is no fixed set of cheeses in three cheese stuffed red pepper; the name only indicates that three cheeses are used. Recipes often combine a good-melting cheese with two cheeses that add flavor, so taste the mixture before adding salt.
Yes, you can fill three cheese stuffed red pepper ahead of cooking and keep it covered in the refrigerator. Bake it when you are ready to serve; if liquid has collected in the dish, drain it before cooking.
Three cheese stuffed red pepper can be served hot or cold. When hot, the cheese filling is softer and more molten; when serving it cold, let it cool after cooking so the pepper is less likely to collapse when plated.
Cheese can leak out of three cheese stuffed red pepper if the pepper is overfilled or the opening is left uncovered. Leave space at the top and keep the cut side as closed as possible; the filling expands and softens as it cooks.
Cooked three cheese stuffed red pepper keeps for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and take out only the portion you plan to serve.
Yes, you can freeze three cheese stuffed red pepper, though the pepper may soften and the cheese filling may change texture after thawing. Cool it fully, wrap it airtight, thaw it in the refrigerator, and reheat before serving.
Reheat three cheese stuffed red pepper in the oven with the dish covered to help keep the pepper from drying out. You can also use a microwave, heating it in short bursts because the cheese filling can become very hot quickly.
Serve three cheese stuffed red pepper with a crisp green salad, soup, or a light yogurt-based side. These fresh, mild accompaniments balance the rich cheese filling without competing with the pepper.
Yes, three cheese stuffed red pepper can be cooked in an air fryer if the pepper fits upright in the basket. Keep the filling below the rim and check it as it cooks, since the exposed cheese can brown before the pepper softens.
Vitamins
Vitamin C
86.8mg · 96% DV
B12
0.98µg · 41% DV
Vitamin A
259µg · 29% DV
B2
0.31mg · 24% DV
Minerals
Phosphorus
294mg · 42% DV
Calcium
364mg · 36% DV
Sodium
588mg · 26% DV
Selenium
11µg · 20% DV
Potassium ⭐
336mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 294 calories in 1 piece (medium) (140 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.
Three cheese stuffed red pepper is a Turkish-style meze made by filling sweet, fleshy red peppers with a mixture of three cheeses. The peppers are often softened or roasted before being filled, giving their mild sweetness and slight smokiness a contrast with the creamy, savoury filling.
Serve it as part of a meze spread, alongside a salad, or as a small starter; it also works well with grilled vegetables and bread. It provides protein and calcium, while much of its energy comes from fat. For a lighter meal, pair a modest portion with fresh vegetables rather than richer sides.
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 3
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
12.74g
MONOUNSATURATED
6.44g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.