A Nutritional Breakdown: How many carbs are in 2 stuffed peppers?

November 4, 2025 •

4 min read

According to nutritional data, the carb count for classic stuffed peppers with rice can be significant, making the question of how many carbs are in 2 stuffed peppers? a critical one for those watching their intake. The total carbohydrate count is not a single number but depends entirely on the specific ingredients and recipe variations used.

Quick Summary

The carb count for two stuffed peppers is highly variable and depends on the ingredients, especially the filling. Traditional recipes with rice are higher in carbs, while low-carb versions substitute fillers like cauliflower rice to reduce the count significantly.

Key Points

Ingredient Dependency: The carb count for two stuffed peppers is highly variable and depends on the specific ingredients used, especially the type of filler.
Rice Increases Carbs: Traditional recipes using rice or breadcrumbs as a filler will have a significantly higher carbohydrate count than modern low-carb versions.
Cauliflower Rice is a Low-Carb Swap: Substituting regular rice with cauliflower rice is one of the most effective ways to reduce the carb content in stuffed peppers.
Sauces and Peppers Contribute Carbs: Even with a low-carb filling, sources like tomato sauce and the peppers themselves add to the total carb count, though peppers also contain beneficial fiber.
Customization is Key: Stuffed peppers can be tailored to fit almost any dietary plan, including keto and vegetarian, by modifying the filling ingredients.

The Diverse Nature of Stuffed Peppers

Stuffed peppers are a beloved meal for their versatility and hearty flavor. From classic ground beef and rice fillings to modern low-carb and keto-friendly variations, the dish adapts to a wide range of dietary needs. However, this flexibility also means there is no single, straightforward answer to the question of carbohydrate content. The total carbs can vary dramatically, from as low as 12-16 grams per serving for a low-carb version to over 50 grams for a rice and bean-heavy recipe. Understanding where the carbohydrates originate is the first step to making an informed nutritional choice.

The Core Components: Where Carbs Come From

Carbohydrates in stuffed peppers come from a few key sources. The most obvious is the starchy filler, but the peppers themselves and added sauces also contribute. Knowing which ingredients to modify is crucial for anyone counting carbs.

The Bell Pepper Itself

Bell peppers are a source of carbohydrates, though the amount is modest and comes with a good dose of fiber. A 100-gram serving of green bell pepper contains about 4.6 grams of carbs. Importantly, the color of the pepper affects its sugar content. Green bell peppers are less ripe and have fewer carbs than their red, orange, and yellow counterparts, which have a slightly sweeter taste due to more natural sugars.

The Starchy Filling

This is the most significant source of carbohydrates in many traditional recipes. A classic recipe typically includes white rice, which dramatically increases the carb count. For example, a single stuffed pepper with rice and meat can contain around 12.5 grams of total carbohydrates, with a large portion coming from the rice. Other recipes might use breadcrumbs, beans, or quinoa, all of which contribute to the total carb load.

Sauces and Other Additives

The type of sauce used can also impact the final carbohydrate count. Traditional marinara or tomato sauces can have added sugar, while store-bought pizza sauces can also boost the carb content. Toppings like cheese contain minimal carbs but can increase the fat and calorie density. For low-carb diets, using fresh tomatoes or unsweetened tomato puree is a better choice.

Calculating Carbs for 2 Stuffed Peppers

To estimate the carbohydrate content for two stuffed peppers, you must consider the recipe. Let's look at some examples based on common preparations:

Classic Beef and Rice: A standard stuffed pepper with beef and rice can contain between 15 and 20 grams of carbs per pepper. Therefore, two peppers could provide approximately 30 to 40 grams of carbohydrates.
Keto/Low-Carb with Cauliflower Rice: Swapping out rice for cauliflower rice drastically reduces the carb count. A keto stuffed pepper recipe can have as little as 8 grams of net carbs per pepper. For two peppers, this would be just 16 grams of net carbs.
Vegetarian with Rice and Beans: A recipe featuring brown rice and black beans can be higher in carbs due to the dual plant-based sources. Some recipes report as much as 53 grams of carbs for a single serving. Two of these could contain over 100 grams of carbohydrates.

Comparison of Stuffed Pepper Carb Counts


Recipe Type	Filling Ingredients	Approximate Carb Count (per 2 peppers)	Dietary Consideration
Classic	Ground beef, white rice, tomato sauce	30-40 g	Higher carb, traditional
Low-Carb Keto	Ground meat, cauliflower rice, cheese	16-24 g	Low carb, keto-friendly
High-Fiber Veg	Brown rice, black beans, tomatoes	100+ g	Higher fiber, higher carb
Cheesy Keto	Ground beef, mushrooms, cheese	~12-16 g net	Very low carb, high protein

How to Reduce Carbs in Your Stuffed Peppers

For those on a low-carb diet, these simple substitutions can make a significant difference:

Use Cauliflower Rice: As highlighted in many keto recipes, swapping regular rice for cauliflower rice is one of the most effective ways to lower carbs.
Omit the Rice Entirely: A meat-and-veggie-only filling is a perfectly viable and delicious low-carb option.
Choose Lower-Carb Peppers: While the difference is slight, choosing green bell peppers over red or yellow will offer a marginal carb reduction.
Make Your Own Sauce: Commercial tomato sauces often contain added sugars. Making your own from pureed canned tomatoes allows you to control the sugar content.
Add Extra Vegetables: Incorporating low-carb vegetables like mushrooms, spinach, or zucchini into the filling can add bulk and nutrients without adding many carbs.

Beyond Carbs: A Look at Overall Nutrition

While focusing on carbohydrates is important for many diets, it's also worth noting the other nutritional benefits of stuffed peppers. They are often high in protein, thanks to the meat and cheese content. Bell peppers are also an excellent source of Vitamin C and Vitamin A. Fiber content varies depending on the filling; low-carb versions with cauliflower rice still offer good fiber, while versions with beans are typically the highest in fiber. For a heart-healthy approach, using lean ground meat or ground turkey can reduce the saturated fat content.

Conclusion: Making Informed Choices for Your Diet

The precise carbohydrate count for how many carbs are in 2 stuffed peppers? is not fixed and depends entirely on the recipe you use. Whether you are following a strict ketogenic diet, a low-carb lifestyle, or a general balanced diet, stuffed peppers can be a fitting meal. By choosing your fillers carefully—opting for cauliflower rice or other low-carb vegetables instead of traditional rice or beans—you can easily adjust this comforting classic to meet your nutritional goals. Always refer to your specific recipe and ingredient list to get the most accurate nutritional information.

Frequently Asked Questions

Yes, stuffed peppers can be made low-carb by swapping high-carb fillers like rice or beans for cauliflower rice, minced vegetables, or extra meat.

Green bell peppers are less ripe and contain slightly fewer carbs and sugars than red, yellow, and orange bell peppers.

While both are good protein sources, ground turkey is often leaner than ground beef, making it a good choice for reducing fat. However, flavor and preference are personal choices.

You can make delicious rice-free stuffed peppers by filling them with a mixture of ground meat, sautéed vegetables like mushrooms and onions, and cheese.

To calculate the carb count, add up the carbohydrates from each ingredient in your recipe (e.g., peppers, meat, sauce, filler) and divide the total by the number of peppers or servings.

A classic recipe with rice and beef can have anywhere from 15 to 20 grams of carbs per pepper, meaning two peppers could be 30-40 grams of carbs or more.

Recipes that combine beans and rice tend to be very high in carbohydrates. For example, some recipes with brown rice and black beans can contain over 50 grams of carbs per single serving.