Calories in Stuffed Peppers: Nutrition Facts & Serving Sizes
Per 1 pepper (149g)
Per 100g
Source: Web research, March 2026.
One stuffed pepper (149g) contains about 265 calories with 11.6g of protein, 17.4g of fat, and 14.8g of carbs. Per 100g, stuffed peppers provide 178 calories with 7.8g of protein, 11.7g of fat, and 9.9g of carbs. Stuffed peppers are a complete meal in themselves, combining a bell pepper shell with a filling of ground meat (usually beef or turkey), rice or grains, cheese, and tomato sauce. The protein content of 7.8g per 100g comes primarily from the meat and cheese filling. Vitamin C is at 34.6mg per 100g from the bell pepper, and vitamin B12 at 0.5mcg per 100g from the meat. Zinc provides 1.5mg per 100g. Fat is on the higher side at 11.7g per 100g with 3.5g saturated. For anyone meal prepping a complete, protein-rich dinner, stuffed peppers are practical, portion-controlled, and can be made in batches of 4 to 6 at once.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 pepper (149g) | 265.2 | 11.6g | 14.8g | 17.4g | 1g |
| 100g | 178 | 7.8g | 9.9g | 11.7g | 0.7g |
Track Stuffed Peppers in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 178 | 9% |
| Protein | 7.8g | 16% |
| Total Fat | 11.7g | 15% |
| Saturated Fat | 3.5g | 18% |
| Total Carbohydrates | 9.9g | 4% |
| Dietary Fiber | 0.7g | 3% |
| Sugars | 2.2g | 4% |
| Sodium | 320mg | 14% |
| Cholesterol | 49mg | 16% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 3.5g | 1% |
| Cholesterol | 49mg | 16% |
| Calcium | 68mg | 5% |
| Iron | 0.9mg | 5% |
| Potassium | 174mg | 4% |
| Vitamin A | 46mcg | 5% |
| Vitamin C | 34.6mg | 38% |
| Vitamin D | 0.2mcg | 1% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 0.5mcg | 21% |
| Magnesium | 14mg | 3% |
| Phosphorus | 98mg | 8% |
| Zinc | 1.5mg | 14% |
| Selenium | 9.3mcg | 17% |
| Folate | 29mcg | 7% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.5mg | 9% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Stuffed Peppers
Stuffed peppers combine a protein-rich filling with the nutritional benefits of bell peppers in a single, portion-controlled meal. The bell pepper shell provides 34.6mg of vitamin C per 100g, supporting immune function and collagen synthesis. Bell peppers also contain beta-carotene (vitamin A at 46mcg per 100g) and vitamin K (10.1mcg per 100g) that support vision and bone health.
The protein content of 11.6g per pepper comes from the meat and cheese filling. Using lean ground beef (96% lean) or ground turkey significantly improves the protein-to-calorie ratio while reducing saturated fat. Adding extra cheese increases protein but also adds calories. The 3g of fiber per pepper supports digestive health.
For meal prep, stuffed peppers store well in the refrigerator for 4 to 5 days and reheat easily. Making a batch of 4 to 6 peppers on Sunday provides ready-to-eat high-protein meals throughout the week. Using quinoa or cauliflower rice instead of white rice increases the protein and fiber content while reducing total carbs.
The 34.6mg of vitamin C from the pepper is better absorbed when paired with the iron in the meat filling, as vitamin C enhances non-heme iron absorption. This combination makes stuffed peppers nutritionally synergistic.
Dietary Considerations
Stuffed peppers can be made gluten-free if the filling does not include breadcrumbs or wheat-containing ingredients. They are not vegan in traditional form. Not keto-friendly due to the rice and carb content in the filling (9.9g carbs per 100g), though using cauliflower rice reduces this significantly. For weight loss, stuffed peppers are a satisfying meal that fits well into a calorie-controlled diet when made with lean meat and measured portions of rice or grain.
Daily Intake (100g)
100g of stuffed peppers provides 9% of a 2,000-calorie diet.
Track Your Intake
See how stuffed peppers fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in a stuffed pepper?
One stuffed pepper (149g) has about 265 calories. Per 100g, stuffed peppers contain 178 calories. The exact calorie count depends heavily on the filling: ground turkey and rice will be lower than ground beef with cheese.
Are stuffed peppers good for weight loss?
Yes, stuffed peppers are a solid weight loss meal when made with lean protein. One pepper provides 11.6g of protein at 265 calories, which is a decent protein-to-calorie ratio. Using lean turkey, quinoa, and less cheese improves the macros for cutting.
How much protein in stuffed peppers?
One stuffed pepper (149g) has about 11.6g of protein. Per 100g, stuffed peppers contain 7.8g of protein. Using extra meat and less rice in the filling increases the protein content significantly.
Are stuffed peppers good for meal prep?
Yes, stuffed peppers are excellent for meal prep. They can be made in batches of 4 to 6, store in the refrigerator for 4 to 5 days, and reheat well. This makes them a convenient high-protein meal for busy weeknights.
Can you make stuffed peppers keto?
Yes, you can make keto stuffed peppers by replacing rice with cauliflower rice and skipping any starchy ingredients. This reduces the carb content significantly while maintaining the protein and vegetable content. Use cheese, ground meat, and tomato sauce for a keto-friendly version.
Track Stuffed Peppers in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.