Quick Answer
The calorie count of a stuffed green pepper with ground beef and rice can vary depending on the exact ingredients and amounts used. However, on average, one 6-ounce stuffed green pepper can contain around 300-350 calories.
Calories in Stuffed Green Peppers
Stuffed green peppers are a delicious and nutritious meal, consisting of a bell pepper stuffed with a ground beef and rice filling. The calorie content comes mainly from the ground beef and rice. Here is a breakdown of the estimated calories for a typical stuffed green pepper recipe:
Green Pepper
A medium green bell pepper contains around 25 calories. The pepper itself contributes minimal calories to the dish.
Ground Beef
A 2-3 ounce serving of ground beef can provide 150-200 calories, depending on the fat percentage. Most stuffed pepper recipes call for 6 ounces or more of ground beef per pepper.
Cooked Rice
White rice contains around 130 calories per 1/2 cup cooked. Brown rice has around 110 calories per 1/2 cup. Most stuffed pepper recipes use around 1/2 to 1 cup of cooked rice.
Onions and Other Vegetables
Onions, celery, carrots and other aromatics often used in stuffed pepper filling provide very minimal calories, around 5-10 calories per 1/2 cup.
Tomato Sauce
If the stuffed peppers are topped with tomato or marinara sauce, the sauce can add around 40-60 calories per 1/2 cup.
Nutrition Facts for a Stuffed Green Pepper
Here are the nutrition facts for a typical 6-ounce stuffed green pepper, based on the following recipe:
Stuffed Green Pepper Recipe
– 1 medium green bell pepper (6 oz)
– 6 ounces 90% lean ground beef
– 1/2 cup cooked white rice
– 1/4 cup onion, chopped
– 1/4 cup tomato sauce
| Nutrition Facts | Amount |
|---|---|
| Calories | 345 |
| Total Fat | 12 g |
| Saturated Fat | 4 g |
| Trans Fat | 0 g |
| Cholesterol | 55 mg |
| Sodium | 460 mg |
| Total Carbohydrates | 33 g |
| Dietary Fiber | 2 g |
| Sugars | 3 g |
| Protein | 22 g |
As you can see, one stuffed green pepper with 6 ounces of beef and rice provides around 345 calories. The majority of calories come from the beef and rice, with smaller amounts from the onion and tomato sauce. The green pepper itself contributes minimal calories.
Factors Affecting Calorie Count
While a typical stuffed green pepper contains 300-350 calories, the exact amount can vary depending on:
Portion Size
The calorie count will increase for larger peppers or if eating multiple peppers.
Type of Rice
White rice tends to be higher in calories than brown rice. Using brown rice instead can reduce the calories by about 20 per 1/2 cup.
Extra Additions
Adding cheese, sour cream or other ingredients will increase the calories.
Fat Percentage of Beef
Using a fattier ground beef can significantly increase the calories. Choosing 96% or 93% lean meat instead of 90% lean will add more fat and calories.
Cooking Method
Frying the stuffed peppers in oil rather than baking them will result in more calories absorbed.
Tips for Reducing Calories in Stuffed Peppers
Here are some easy ways to lighten up stuffed green peppers:
– Use leaner ground beef or turkey instead of regular beef. This reduces saturated fat and calories.
– Skip the rice and use riced cauliflower instead. Cauliflower has about 90% fewer carbs and calories than rice.
– Load up on extra veggies like mushrooms, spinach, zucchini or diced peppers in the filling. They add nutrition with minimal calories.
– Use Greek yogurt instead of cheese for a creamy, protein-packed filling.
– Bake, grill or broil the stuffed peppers instead of frying in oil.
– Go easy on any sauce over the stuffed peppers, or use a tomato-based sauce instead of heavy cream-based.
– Use smaller peppers rather than extra large ones to reduce portion size.
Health Benefits of Stuffed Green Peppers
While not the lowest calorie option, stuffed green peppers pack a nutritious punch, especially when made with lean meat, whole grains and plenty of vegetables. Here are some of the health benefits they offer:
Protein
The lean ground beef provides a good amount of filling protein to keep you satisfied.
Vitamin C
Green bell peppers are an excellent source of immune-boosting vitamin C. One pepper contains over 100% of the RDI for this vitamin.
Fiber
The peppers, rice and other vegetables in stuffed peppers provide important dietary fiber for digestive and heart health.
Iron
Beef and rice provide heme and non-heme iron, which helps transport oxygen in the blood.
Potassium
Bell peppers are high in potassium, a key electrolyte that supports nerve signaling and muscle function.
Antioxidants
Colorful bell peppers are rich in carotenoid antioxidants like beta carotene, which fight cellular damage in the body.
Portion Control Tips
Stuffed green peppers make a well-rounded meal, but be mindful of your portion sizes, as the calories can add up:
– Stick to one pepper per serving to control calories. Avoid eating multiple large peppers at one meal.
– Serve stuffed peppers along with lower calorie side dishes like a salad or steamed vegetables to balance your plate.
– Measure out the rice and beef fillings instead of eyeballing it to prevent overstuffing the peppers.
– Refrigerate or freeze leftovers right away. Don’t be tempted to pick at leftovers, as the calories can accumulate.
– Consider splitting a stuffed pepper with a partner or saving half for another meal.
– Pre-portion stuffed peppers into containers for easy grab-and-go lunches or dinners during your week.
Conclusion
A stuffed green pepper can range from 300-350 calories on average, depending on ingredients and cooking method. While not the lowest calorie choice, they provide a nutritious mix of protein, fiber, vitamins and minerals. Pay attention to portion sizes and fill up on non-starchy vegetables as sides to keep calories in check. Making some simple ingredient swaps can also lower the calories of this classic comfort food recipe.
