Stuffed green pepper, Puerto Rican style
Common food
Photo: Wikipedia
Stuffed green peppers, Puerto Rican style, are vibrant bell peppers filled with a savory, aromatic mixture of seasoned ground beef, rice, and sofrito, then baked until tender. The dish offers a delightful contrast between the soft, slightly sweet pepper and the rich, hearty filling, creating a comforting and flavorful meal. Nutritionally, it provides a balanced profile of protein and carbohydrates, with the pepper contributing essential vitamins and fiber.
Calorie split: 24% protein · 42% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its deep, savory flavor profile, where the sweetness of the pepper melds perfectly with the seasoned meat and rice. It's a cherished comfort food in Puerto Rican cuisine, often evoking a sense of home and tradition.
⚠️ Watch-outs & how to enjoy it better
The filling can be high in sodium and saturated fat, depending on the meat and seasoning used. To mitigate this, choose lean ground beef or turkey, rinse canned ingredients, and balance the meal with a fresh, leafy green salad.
Key benefits
- Good source of protein for muscle maintenance
- Provides complex carbohydrates for sustained energy
- Contains dietary fiber from the pepper and filling
- Rich in vitamin C from the green bell pepper
- Offers a balanced meal with protein, carbs, and vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Puerto Rican filling often includes olives and capers, adding a briny, salty pop that cuts through the richness of the meat.
Full nutrition (USDA data · scales with serving)
| Water | 67.0 g |
| Energy | 152 kcal |
| Protein | 8.9 g |
| Total lipid (fat) | 5.8 g |
| Carbohydrate, by difference | 15.6 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 3.5 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 99.0 mg |
| Potassium, K | 315 mg |
| Sodium, Na | 732 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 9.2 ug |
| Vitamin C, total ascorbic acid | 45.7 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.17 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 25.0 ug |
| Folic acid | 9.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 31.0 ug |
| Choline, total | 25.9 mg |
| Vitamin B-12 | 0.58 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 186 ug |
| Carotene, alpha | 10.0 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Lycopene | 4551 ug |
| Lutein + zeaxanthin | 174 ug |
| Vitamin E (alpha-tocopherol) | 0.76 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.68 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.53 g |
| PUFA 18:2 | 0.47 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 22.0 mg |
FAQ
Can I make this dish ahead of time?
Yes, you can assemble the stuffed peppers and refrigerate them for up to 24 hours before baking. You can also freeze the assembled, unbaked peppers for up to 3 months.
What can I use instead of ground beef?
Ground turkey, chicken, or a plant-based meat substitute are excellent alternatives. For a vegetarian version, use a filling of rice, beans, corn, and cheese.
How do I prevent the peppers from getting too soft?
Choose firm, thick-walled bell peppers. You can parboil them for 3-5 minutes before stuffing to ensure they hold their shape, or bake them uncovered for the first 15 minutes.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.52 kcal/g · 23% calories from protein · 1.7 g fiber · 3.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.32 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.