Mrs Elswood Mezze Peppers: Calories, Nutrition and Health Benefits
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Perplexity Mediterranean-style stuffed peppers bursting with flavour, offering a light yet satisfying snack rich in vitamin C, antioxidants, and heart-healthy fats.
Quick Nutrition Facts
Per 100g Serving
| Nutrient | Amount |
|---|---|
| Calories | 80 kcal |
| Protein | 2g |
| Carbohydrates | 8g |
| Fiber | 1.5g |
| Sugars | 4g |
| Fat | 5g |
| Saturated Fat | 1.2g |
| Vitamin C | 80mg |
| Vitamin A | 157mcg |
| Sodium | 320mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Mrs Elswood Mezze Peppers deliver 100% of your daily vitamin C needs in just one 100g serving. The combination of roasted peppers and olive oil enhances absorption of fat-soluble carotenoids like beta-carotene, maximising their antioxidant benefits.
Myth Busters
MYTH #1: Mezze Peppers Are High in Calories Because of the Oil
TRUTH: Despite being prepared in oil, mezze peppers contain only 80 calories per 100g. The olive oil actually provides heart-healthy monounsaturated fats that support cardiovascular health and help absorb fat-soluble vitamins.
MYTH #2: Prepared Peppers Lose All Their Nutrients
TRUTH: Research shows that roasting and dry-heat cooking actually preserves key antioxidants in peppers, including carotenoids and phenolic compounds. Roasted red peppers retain significant vitamin C and may even have higher bioavailable lycopene.
MYTH #3: Diabetics Should Avoid Mezze Peppers
TRUTH: With only 8g carbs per 100g and a low glycemic index, mezze peppers are diabetes-friendly. Bell peppers contain bioactive compounds that may actually support blood sugar regulation through improved insulin sensitivity.
MYTH #4: Jarred Peppers Are Unhealthy Processed Food
TRUTH: Mrs Elswood Mezze Peppers are minimally processed — flame-roasted and preserved in oil. Unlike ultra-processed foods, they retain their antioxidant properties including capsanthin and beta-carotene with no artificial preservatives.
MYTH #5: You Can't Eat Mezze Peppers During Pregnancy
TRUTH: Bell peppers are recommended by ACOG as part of a healthy pregnancy diet due to their high vitamin C content, which enhances iron absorption — critical during pregnancy. Enjoy in moderation and watch sodium intake.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 80 calories per 100g with 1.5g fiber and healthy fats that promote satiety. Excellent low-calorie Mediterranean snack. |
| Muscle Gain |  | Low protein (2g per 100g). Best paired with hummus, grilled chicken, or feta for a complete post-workout mezze plate. |
| Diabetes Management | | Low carbs (8g), low GI, and bioactive compounds that support insulin sensitivity. Monitor sodium in prepared varieties. |
| PCOS Management |  | Anti-inflammatory antioxidants and low glycemic load support hormonal balance. Pair with protein-rich foods. |
| Pregnancy Nutrition | | Rich in vitamin C that enhances iron absorption during pregnancy, plus vitamin A for fetal development. Watch sodium. |
| Viral/Flu Recovery | | Exceptional vitamin C content boosts immunity. Easy to eat, gentle on the stomach, provides hydration from the brine. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Mrs Elswood Mezze Peppers
Understanding how mezze peppers affect your blood glucose helps you plan meals more effectively. Their low carb content and healthy fats produce a minimal glucose response.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing peppers with protein or healthy fat slows glucose absorption and keeps blood sugar stable:
- 🧀 Feta or halloumi cheese - Adds protein and calcium for a classic Mediterranean pairing
- 🥙 Hummus or tahini - Provides plant protein, fiber, and healthy fats
- 🫒 Olives and nuts - Healthy monounsaturated fats and additional antioxidants
- 🥚 Hard-boiled eggs - Complete protein source for sustained energy
This combination creates a balanced mezze plate that keeps blood sugar stable for hours.
Cultural Significance
Stuffed peppers are a cornerstone of Mediterranean and Middle Eastern cuisine, with traditions stretching back thousands of years across Turkey, Greece, Lebanon, and North Africa.
In the Mediterranean:
- Stuffed peppers (dolma) feature in celebrations from Turkish weddings to Greek Easter
- The mezze tradition — small shared dishes — reflects communal dining culture across the region
- Flame-roasting peppers is an ancient preservation technique dating to Ottoman-era kitchens
- Mrs Elswood's "Made for Mezze" range brings these traditions to UK households
Global Adoption:
- The Mediterranean diet, rich in peppers, is UNESCO-recognised as an Intangible Cultural Heritage
- Mezze-style eating has become one of the fastest-growing food trends in the UK
- Bell peppers are the world's second most consumed vegetable after tomatoes
Compare & Substitute
Mrs Elswood Mezze Peppers vs Similar Foods (Per 100g)
| Nutrient | 🌶️ Mezze Peppers | 🫒 Marinated Olives | 🍅 Sun-Dried Tomatoes | 🧀 Stuffed Vine Leaves |
|---|---|---|---|---|
| Calories | 80 kcal | 145 kcal | 258 kcal | 143 kcal |
| Carbs | 8g | 4g | 56g | 12g |
| Fiber | 1.5g | 3.3g | 12g | 3g |
| Protein | 2g | 1g | 14g | 3g |
| Fat | 5g | 15g | 3g | 10g |
| Vitamin C | 80mg | 0.9mg | 39mg | 12mg |
| Sodium | 320mg | 735mg | 2095mg | 540mg |
| Best For | Low-cal snack, vitamin C | Healthy fats, Mediterranean | Intense flavour, cooking | Filling, rice-based energy |
Frequently Asked Questions
How many calories are in Mrs Elswood Mezze Peppers?
80 calories per 100g. A typical serving of 3-4 peppers (about 80g) provides around 64 calories, making them one of the lightest options on a mezze platter.
Serving guide: 80g as a side dish, 150g as a light snack with bread, or 50g as part of a mixed mezze spread.
Are Mrs Elswood Mezze Peppers good for weight loss?
Yes. At only 80 calories per 100g with 5g of healthy fats and 1.5g fiber, they promote satiety without excess calories. The Mediterranean diet approach — small, flavourful dishes — naturally supports portion control.
Best practices: Use as a snack replacement for crisps (saving 400+ calories per swap), add to salads for flavour without dressing, or pair with wholegrain crackers.
Can diabetics eat Mrs Elswood Mezze Peppers?
Yes, mezze peppers are well-suited for diabetics. With only 8g carbs per 100g, a low glycemic index, and healthy fats that slow glucose absorption, they cause minimal blood sugar impact.
Tips for diabetics:
- Enjoy as part of a balanced meal with protein
- Watch sodium intake if managing blood pressure alongside diabetes
- The vitamin C content supports vascular health
- Monitor portions if consuming with bread or crackers
What are the main health benefits of mezze peppers?
Key Benefits:
- Immune Support: Up to 100% daily vitamin C per 100g serving
- Eye Health: Rich in beta-carotene and vitamin A (157mcg per 100g)
- Heart Health: Olive oil provides monounsaturated fats for cardiovascular protection
- Anti-Inflammatory: Carotenoids and flavonoids reduce oxidative stress
- Digestive Health: 1.5g fiber supports regular digestion
- Skin Health: Vitamin C is essential for collagen production
Are mezze peppers safe during pregnancy?
Yes. Bell peppers are recommended by ACOG for pregnancy due to their vitamin C content, which enhances iron absorption. Vitamin A supports fetal eye and organ development.
Pregnancy tips: Enjoy in moderation (watch sodium), pair with iron-rich foods for maximum benefit, and choose varieties without excessive spice if experiencing morning sickness.
How should I serve Mrs Elswood Mezze Peppers?
Popular serving ideas:
- Classic Mezze Platter: With hummus, olives, feta, and flatbread
- Salad Topper: Slice and add to green salads for Mediterranean flavour
- Sandwich Filling: Layer into wraps with grilled chicken or halloumi
- Pasta Addition: Toss with hot pasta, garlic, and fresh basil
- Antipasti Board: Combine with cured meats and artichoke hearts
Store unopened jars in a cool, dry place. Once opened, refrigerate and consume within 3-5 days.
