Stuffed pepper, with rice and meat
Common food
Photo: Wikipedia
A classic comfort food where a hollowed-out bell pepper is generously filled with a savory mixture of ground meat and rice, then baked until tender. The pepper becomes sweet and soft, yielding to a hearty, savory filling with a satisfying texture. It's a balanced, protein-rich meal that feels both wholesome and indulgent.
Calorie split: 18% protein · 23% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect marriage of sweet, roasted pepper and a savory, well-seasoned meat-and-rice filling. It's a versatile, all-in-one meal that carries deep cultural nostalgia in many cuisines.
⚠️ Watch-outs & how to enjoy it better
The filling can be high in sodium and saturated fat depending on the meat used. To counteract, choose lean ground meat, limit added salt, and pair the dish with a fresh, leafy green salad to add volume and fiber.
Key benefits
- Good source of complete protein from meat and rice.
- Provides vitamin C from the bell pepper.
- Contains iron and B vitamins from the meat.
- Offers a balanced mix of protein, carbs, and fats.
- Bell pepper adds fiber and antioxidants.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of stuffing vegetables is ancient; historical recipes for stuffed gourds and peppers date back to at least the Roman Empire.
Full nutrition (USDA data · scales with serving)
| Water | 68.8 g |
| Energy | 178 kcal |
| Protein | 7.8 g |
| Total lipid (fat) | 11.7 g |
| Carbohydrate, by difference | 9.9 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 68.0 mg |
| Iron, Fe | 0.93 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 98.0 mg |
| Potassium, K | 174 mg |
| Sodium, Na | 320 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 9.3 ug |
| Vitamin C, total ascorbic acid | 34.6 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.13 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 23.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 34.3 mg |
| Vitamin B-12 | 0.52 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 46.0 ug |
| Retinol | 36.0 ug |
| Carotene, beta | 117 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 1102 ug |
| Lutein + zeaxanthin | 166 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 10.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.32 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.80 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 4.2 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.27 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 | 49.0 mg |
FAQ
Can I make stuffed peppers ahead of time?
Yes, they are excellent for meal prep. Assemble, cover, and refrigerate for up to 2 days before baking. You can also freeze the fully cooked dish for up to 3 months.
How do I prevent the peppers from getting too soggy?
Briefly blanch the hollowed peppers in boiling water for 2-3 minutes before stuffing. This pre-softens them slightly and helps them hold their shape without releasing too much water during baking.
What's the best rice to use?
Long-grain white rice is traditional as it holds its texture well. You can use parboiled rice for a firmer bite or brown rice for extra fiber, but you may need to adjust the liquid in the filling and baking time.
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 1.78 kcal/g · 18% calories from protein · 0.7 g fiber · 2.2 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: 1.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.