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Bell Pepper Egg-In-A-Hole⏱ 10 min total
Recipes

Bell Pepper Egg-In-A-Hole

Per 1 serving · 94 g · 6 ingredients

Calories
140
7%
of a 2,000 cal day
  • Protein
    9.2g
    27% of calories
  • Carbs
    2.4g
    7% of calories
  • Fat
    10g
    66% of calories
Portion
  • ✓ Keto-friendly

At a glance

One serving of Bell Pepper Egg-In-A-Hole (94 g) has 140 calories, with 9.2 g of protein, 2.4 g of carbohydrates and 10 g of fat. Most of its energy comes from fat (66% of calories). It is high in Vitamin C (42% DV), riboflavin (b2) (23% DV) and Vitamin B12 (24% DV). Keep an eye on cholesterol, which provides 71% of the daily value.

Per 100 g
148cal
low energy density
Protein per 100 cal
6.6g
Net carbs
2g
carbs minus fiber
Fiber
0.6g
1.5 g sugar

High in

20%+ of the daily value

  • Vitamin C42%
  • Riboflavin (B2)23%
  • Vitamin B1224%
  • Pantothenic acid20%
  • Choline30%
  • Phosphorus22%

Good source of

10–19% of the daily value

  • Vitamin A16%
  • Vitamin E10%
  • Vitamin B615%
  • Folate (B9)10%
  • Calcium10%
  • Iron15%

Watch

20%+ of the daily value

  • Cholesterol71%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 5 min
  1. 1

    Heat olive oil in a large non-stick skillet over medium-high heat.

  2. 2

    Cut the bell pepper into rings, removing seeds and centers. Place the rings in the skillet and sauté for a minute.

  3. 3

    Crack one egg into the center of each bell pepper ring, pouring slowly to prevent leakage.

  4. 4

    Sprinkle salt and pepper over each egg. Sauté for 3 minutes, then carefully flip.

  5. 5

    Top with Parmesan cheese and continue cooking until the eggs are done to your liking.

Vitamins & minerals

Amounts for 1 serving (94 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A148 μg
16%
Vitamin C38 mg
42%
Vitamin D1 μg
8%
Vitamin E2 mg
10%
Vitamin K4 μg
3%
Thiamine0 mg
3%
Riboflavin (B2)0.3 mg
23%
Niacin0.3 mg
2%
Vitamin B60.2 mg
15%
Folate (B9)40 μg
10%
Vitamin B121 μg
24%
Pantothenic acid1 mg
20%
Choline167 mg
30%

Minerals

NutrientAmount% Daily Value
Calcium96 mg
10%
Iron1 mg
15%
Potassium145 mg
3%
Magnesium13 mg
3%
Phosphorus155 mg
22%
Zinc1 mg
9%
Copper0 mg
5%
Manganese0.1 mg
2%
Selenium18 μg
33%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.5 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene6 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene487 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol101 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 140 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 27min
    Walking (3.5 mph)
  • 17min
    Cycling (moderate)
  • 12min
    Running (6 mph)
  • 20min
    Swimming laps

Common questions

How many calories are in Bell Pepper Egg-In-A-Hole?

One serving of Bell Pepper Egg-In-A-Hole (1 serving) has 140 calories, which works out to 148 calories per 100 g. That is about 7% of a 2,000-calorie day.

Is Bell Pepper Egg-In-A-Hole high in protein?

Not especially. It has 9.2 g of protein per serving, and protein supplies 27% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Bell Pepper Egg-In-A-Hole keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 7% of calories.

How much sodium is in Bell Pepper Egg-In-A-Hole?

204 mg per serving.

How much sugar is in Bell Pepper Egg-In-A-Hole?

1.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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