Stuffed pepper, with meat
Common food
Photo: Wikipedia
A savory bell pepper, typically green or red, hollowed and filled with a seasoned mixture of ground meat, rice, onions, and herbs, then baked until tender. The pepper softens into a sweet, slightly charred vessel, while the filling becomes rich and juicy, creating a satisfying contrast in texture. At 198 kcal per 100g, it's a protein-rich (9.2g) and fat-forward (15.87g) dish, making it a hearty, low-carb (4.23g) meal option.
Calorie split: 19% protein · 9% carbs · 73% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, all-in-one nature—a complete, flavorful meal in a single, edible bowl. The sweet pepper perfectly complements the savory, spiced meat filling, making it a beloved staple in home cooking and festive gatherings across many cultures.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium and saturated fat depending on the meat and seasoning used, which may concern those monitoring heart health or blood pressure. To counteract this, use lean ground turkey or chicken, rinse canned ingredients, and season generously with herbs and garlic instead of salt. Those watching blood sugar should note the low-carb profile is beneficial, but pairing with a fiber-rich side salad can further balance the meal.
Key benefits
- High-quality protein source for muscle maintenance.
- Rich in vitamin C from the bell pepper, supporting immunity.
- Contains capsaicin (if using hot peppers) which may boost metabolism.
- Provides a balanced meal with protein, fat, and vegetables.
- Can be a low-carb, gluten-free main dish option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bell pepper is one of the few vegetables that is botanically a fruit, and it contains more vitamin C by weight than an orange.
Full nutrition (USDA data · scales with serving)
| Water | 69.5 g |
| Energy | 198 kcal |
| Protein | 9.2 g |
| Total lipid (fat) | 15.9 g |
| Carbohydrate, by difference | 4.2 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 94.0 mg |
| Iron, Fe | 0.79 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 108 mg |
| Potassium, K | 190 mg |
| Sodium, Na | 288 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 8.6 ug |
| Vitamin C, total ascorbic acid | 48.2 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 19.0 ug |
| Folic acid | 2.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 20.0 ug |
| Choline, total | 22.2 mg |
| Vitamin B-12 | 0.67 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 46.0 ug |
| Retinol | 35.0 ug |
| Carotene, beta | 127 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 200 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 14.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.7 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.45 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 5.7 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.0 g |
| PUFA 18:3 | 0.39 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 31.0 mg |
FAQ
Can I make stuffed peppers ahead of time?
Yes, they reheat beautifully. Assemble, cover, and refrigerate for up to 24 hours before baking, or freeze fully cooked peppers for up to 3 months.
What's the best pepper to use?
Bell peppers (green, red, yellow) are classic for a mild, sweet flavor. For heat, use poblano or Anaheim peppers. Ensure they are firm and have flat bottoms to stand upright.
How do I prevent the filling from being soggy?
Parboil the empty pepper shells for 3-5 minutes before stuffing to soften them slightly. Also, ensure your meat is well-browned and drain any excess fat before mixing with other ingredients.
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 1.98 kcal/g · 19% calories from protein · 0.7 g fiber · 1.6 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: 1.52 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.