Stuffed bell peppers are a delicious and nutritious meal that can be a great addition to a healthy diet. Bell peppers are stuffed with a rice filling and baked in the oven. This dish provides a good source of vitamins, minerals, fiber, and protein. However, many people wonder just how many calories are in a stuffed bell pepper. The calorie count can vary considerably depending on the specific ingredients used in the rice filling. By making some modifications, it is possible to create a satisfying low-calorie version of stuffed peppers.
Calories in bell peppers
Bell peppers are low in calories, providing about 40 calories per cup chopped. The calories come mainly from carbohydrates. Bell peppers contain very little fat or protein. Here is the nutrition breakdown for 1 cup chopped raw green bell pepper (92 grams):
| Calories | 40 |
| Protein | 1 gram |
| Carbohydrates | 9 grams |
| Fiber | 2 grams |
| Fat | 0 grams |
As you can see, the bell pepper itself contributes minimal calories to stuffed bell peppers. The calories instead come predominantly from the rice filling.
Calories in white rice
White rice is commonly used as the base for stuffed pepper filling. Plain, cooked white rice contains about 130 calories per 1/2 cup serving. Here is the nutrition information for 1/2 cup of cooked white rice (about 100 grams):
| Calories | 130 |
| Protein | 2 grams |
| Carbohydrates | 28 grams |
| Fiber | 0 grams |
| Fat | 0 grams |
White rice is predominantly a starchy carbohydrate with little fiber or fat. The calorie count can start adding up quickly if using a large portion of rice to stuff the peppers. Keeping the rice portion controlled will help reduce the calories in this dish.
Calories in ground meat
Many stuffed pepper recipes call for ground meat such as beef, turkey, or sausage to be mixed into the rice. The ground meat adds protein and lots of flavor. However, meat can also add a significant amount of calories. Here is the calorie breakdown for common ground meats:
Ground beef (15% fat)
| Calories in 4 ounces (cooked) | 283 |
Ground turkey (7% fat)
| Calories in 4 ounces (cooked) | 157 |
Italian sausage
| Calories in 4 ounces (cooked) | 395 |
As you can see, ground beef and Italian sausage provide a significant amount of calories per serving. Choosing leaner ground turkey instead of higher fat ground beef can help lower the calories. Portion control is also important when adding ground meat to stuffed peppers.
Calories in cheese
Cheese is another popular stuffing ingredient for stuffed peppers. Cheese adds creamy texture, flavor, and calories. Here are the calories for typical cheeses used:
Cheddar cheese
| Calories in 1 ounce | 115 |
Mozzarella cheese
| Calories in 1 ounce | 85 |
Parmesan cheese
| Calories in 1 ounce | 111 |
Cheese can add anywhere from 80-115 calories per ounce. A typical stuffed pepper recipe may call for 1/4 to 1/2 cup shredded cheese. This would add about 125-250 calories just from the cheese alone. Go easy on high calorie cheese or substitute lower calorie varieties to cut back on calories.
Calories in other ingredients
Other common stuffed pepper ingredients add smaller amounts of calories. For example:
- 1/4 cup onion, chopped – 16 calories
- 1 clove garlic, minced – 4 calories
- 1 tablespoon vegetable oil – 120 calories
- 1/4 cup tomato sauce – 15 calories
- 2 tablespoons parsley – 2 calories
- Salt & pepper to taste – 0 calories
Herbs, spices, onions, garlic, and other aromatics add tons of flavor for minimal calories. Choosing tomato or marinara sauce over higher calorie cheese or cream-based sauces is another good option to cut calories.
How many calories in a whole stuffed bell pepper?
Now that we’ve looked at the calorie counts for individual ingredients, how many calories are in a whole stuffed bell pepper? This depends on the exact portion sizes of the ingredients used.
For example, a stuffed bell pepper may contain:
- 1 large bell pepper (41 calories)
- 1/2 cup cooked white rice (130 calories)
- 4 ounces ground turkey (157 calories)
- 1/4 cup shredded cheddar cheese (115 calories)
- 1/4 cup onion, garlic, sauce, herbs (~30 calories)
Totalling up these sample portions gives a total of 473 calories per stuffed bell pepper.
This provides a general estimate but can vary based on ingredients. Using higher calorie ingredients like ground beef, sausage, or more cheese can push the count over 600 calories per pepper. Choosing lower calorie substitutes would lower the count.
How to make lower calorie stuffed peppers
Here are some tips for lowering the calories in stuffed bell peppers:
- Use lean ground turkey or chicken instead of higher fat ground beef or pork sausage.
- Limit the portion of rice to 1/2 cup per pepper.
- Use just a small amount of reduced-fat cheese like mozzarella or feta.
- Load up on flavorful veggies like onions, bell peppers, mushrooms, spinach.
- Flavor with herbs and spices instead of cheese, salt, or oil.
- Use tomato sauce instead of higher calorie creamy sauces.
- Skip the cheese topping and additional oil.
Following these guidelines can help keep the calories to around 300-400 per stuffed pepper.
Here is an example recipe for lower calorie stuffed bell peppers:
Ingredients:
- 4 bell peppers, tops sliced off and seeded
- 1/2 cup cooked brown rice
- 4 ounces 99% lean ground turkey
- 1/2 cup diced onion
- 1 cup diced zucchini
- 2 cloves garlic, minced
- 1/4 cup reduced-fat mozzarella cheese
- 1/4 cup tomato sauce
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F.
- Cook ground turkey in a skillet over medium heat until no longer pink. Drain any excess grease.
- Add diced onion, zucchini, and garlic. Cook for 2-3 more minutes until softened.
- In a mixing bowl, combine turkey mixture with rice, tomato sauce, and Italian seasoning. Season with salt and pepper to taste.
- Divide mixture evenly among the bell peppers placing into the cavity of each.
- Place stuffed peppers in a baking dish and top with a small amount of mozzarella cheese.
- Bake for 25-30 minutes until peppers are tender.
- Serve warm.
This version uses lean ground turkey, extra vegetables, and minimal cheese to create flavorful stuffed peppers for around 320 calories each.
Conclusion
Stuffed bell peppers can make a healthy and satisfying meal. But the calorie count ultimately depends on the ingredients used in the filling. Choosing lean proteins like turkey or chicken, controlling portions of rice and cheese, and bumping up low-calorie veggies can help keep calories in a reasonable range. With some simple modifications, it’s definitely possible to enjoy delicious stuffed pepper dishes that don’t break the calorie bank.